The band chest press is a pushing exercise done standing, with a resistance band running behind your back and under your arms. You start with your hands just in front of your chest and push them forward until your arms are straight, then let them come back under control. It works the chest muscles (pectoralis major), the front of the shoulders and the backs of the upper arms (triceps). All you need is a band.

How to do the chest press with band

Pass the band behind your back at about the level of your shoulder blades, bring each end forward under your arms and hold one end in each hand.
Stand upright, feet roughly hip width apart. Bend your elbows so your hands sit just in front of your chest, elbows out to the sides a little below shoulder height.
Shorten your grip until the band feels slightly tight in this starting position.
Push both hands straight forward until your arms are straight, without snapping your elbows into a lock. Keep your back still and your shoulders down.
Pause briefly, then let your hands come back toward your chest slowly, controlling the band all the way.

What you should feel

Work across the chest, at the front of the shoulders and along the backs of the upper arms.

Common mistakes

Leaning forward or poking your head out as you push.
Allowing the band to drag your hands back fast.
Lifting the shoulders up to your ears as you push.
Letting the band slide down your back or ride up toward your neck.

How often

Programs often begin with 2 sets of 10 to 15 and build to 3 sets, on most days or every other day. Your physio will adjust this.

Stop and check with your physio if

A sharp pain, a painful click or a catch at the front of the shoulder.
Pins and needles, numbness or pain passing down an arm into your hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
The shoulder feels loose or wobbly, as if the joint might shift out of place.
Your shoulder aches more than before you started for more than a few minutes after the set, or is sorer the next morning.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

Before each session, run the band through your fingers to check for nicks, thin spots or small tears, and replace it if you find any. Wrap each end once around your hand so it cannot slip out of your grip. A band that snaps or slips can whip back toward your face or arms.

If your shoulder has dislocated before, or you have had shoulder surgery, check with your surgeon or physio before you add pressing exercises. If you have high blood pressure, breathe steadily through every repetition and never hold your breath. The wall push-up and the serratus punch are other ways to train a forward push.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Chest press with band