Chest · Resistance Band
Band Standing Chest Press
How to do the band standing chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Anchor a resistance band behind you at chest height and grip a handle in each hand, stepping forward to create tension. Press the handles straight forward until your arms are nearly extended and your chest squeezes, then return under control.
- 1Chest and triceps driving the handles forward
- 2Shoulder blades set back and down as you press
- 3Chest squeeze at the end of the press
Common mistakes
- Locking the elbows out hard at the end
- Letting the shoulders roll forward; keep good posture
- Using momentum; press and return with control
Muscles worked
The band standing chest press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the band standing chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.