push
Banded Chest Press
Warmup, no need to log this.
Works in
home
Equipment
bands
Primary muscles
chest, triceps, shoulders
Why do it
A warmup and rehab press for the chest and shoulders. The band is easy on the joints and lets you groove the pressing pattern and warm the shoulder before heavier work, or keep training when a barbell bench is too much on a cranky shoulder. Press forward and squeeze the hands toward each other.
How to do it
A standing horizontal press using a band anchored behind you at chest height. Press the handles forward until the arms straighten and the hands nearly meet, then return under control. A joint-friendly way to train pressing at home with adjustable tension.
What the science says
A review of cohort studies covering over a million people found that just 30 to 60 minutes a week of muscle-strengthening work was linked to a 10 to 17 percent lower risk of dying early and of heart disease, cancer and diabetes (Momma et al., 2022, British Journal of Sports Medicine).