High Band Chest Press


Pro Tip

For added resistance, you can wrap the band around the power rack or pole more than once. The band can be wrapped around any stable object if a power rack or pole is not available.


How To

  1. Wrap a band around a power rack or pole 1-2 feet above head level and stand upright.
  2. Grab each end of the band with your arms bent perpendicularly at shoulder-level using an overhand grip.
  3. With a staggered stance, exhale and press both arms forward, downward, and inward to extend them while simultaneously bringing them closer to the middle of your body.
  4. Continue until your arms are fully extended. Do not allow your torso or legs to assist with the movement.
  5. Inhale and allow your arms to raise and bend, returning to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.


Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment