Chest Press with an Elastic Band

The pectoralis major, or chest muscles, are located in the front of the body and are connected from your sternum and clavicle to the top of your arm. It’s the muscle that allows your arm to come across your body. There are many ways to develop this area including bench press, chest press, push-ups, flys, and dips to name a few. A good way to exercise the “pecs” is by doing a chest press with an elastic band. This is especially good when you are travelling and want something different to do as an elastic band is lightweight and portable. It also provides a different kind of exercise because it becomes more difficult to perform the more you stretch it. This is excellent for rehabilitation as it allows your muscles to ease into the movement.

To perform a chest press with the band, anchor the band to something solid preferably at chest height. Face away from the anchored middle and grab each handle by sliding your thumb through the loops/handles. Raise your arms until they are shoulder height with your forearms pointing straight forward. Step forward until tension is felt against the bands then step forward with only one foot. This allows a stable platform so that when you push forward you won’t fall backward. Take a breath in then while you exhale extend your arms out in front of you until your hands touch. Slowly return to the starting position while you inhale. I like to queue my clients to keep your core tight and squeeze your buttocks. This also provides a stable platform. When you perform the movement imagine that you are squeezing a beach ball between your elbows. This will activate those pecs to an even greater degree.

Depending on your goals you want to perform the chest press with an elastic band between 8-20 repetitions and do between 1-3 sets of this exercise. Wait about a minute between sets if you do more than one. It’s good to change things up every so often so enjoy this alternative chest exercise.

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