Resistance Band Seated Chest Press
Resistance Band Seated Chest Press is a safe first rung on the ladder and works as a chest-day opener.
How to do Resistance Band Seated Chest Press
- Sit on a chair or bench with your back straight and feet flat on the ground.
- Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle.
- Extend your arms forward, pushing the resistance band away from your chest.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Resistance Band Seated Chest Press Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change one variable a week and let the rest stay put.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Resistance Band Seated Chest Press Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Resistance Band Seated Chest Press
Swap Resistance Band Seated Chest Press For
Resistance Band Seated Chest Press — Frequently Asked Questions
How do you do the Resistance Band Seated Chest Press?
Sit on a chair or bench with your back straight and feet flat on the ground. Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle. Extend your arms forward, pushing the resistance band away from your chest. Use resistance Band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Resistance Band Seated Chest Press work?
The Resistance Band Seated Chest Press primarily targets the pectorals. It is classified as a chest exercise and is performed with resistance Band.
How many sets and reps of the Resistance Band Seated Chest Press should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Resistance Band Seated Chest Press good for beginners?
Yes. The Resistance Band Seated Chest Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Resistance Band Seated Chest Press?
Try the Incline Dumbbell Flyes, Cable Crossover or the Push-Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
