Library / Chest
Anchored Resistance Band Chest Press
Bands · Horizontal Push · Compound
Chest Anterior DeltoidTricepsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps, Core
- Equipment
- Bands
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 12-18 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Anchor a band at chest height behind you and step forward into a staggered stance.
- Press both handles forward and slightly inward, squeezing the chest for 1 second at full extension.
- Return slowly without letting the band snap your elbows back.
Joint & safety considerations
No specific joint contraindications are flagged for Anchored Resistance Band Chest Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
| Cable Standing Chest Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.