Exercise
Supine resistance band press on the mat to build upper-body strength with controlled shoulder organisation.
Setup instructions
Lie supine on the mat with knees bent and feet flat. Place the resistance band across the upper back and hold one end in each hand. Start with the elbows bent and the hands at chest height. Engage the core gently to keep the ribs quiet.
Breathing cues
Exhale to press. Inhale to return.
Movement steps
- 1Inhale to prepare.
- 2Exhale to press the hands forward, extending the arms against band tension.
- 3Pause briefly without locking the elbows.
- 4Inhale to bend the elbows and return with control.
- 5Repeat with even tempo and steady trunk position.
Common mistakes
Arching the low back on the press; shrugging the shoulders; letting the ribs flare; using a band that is too strong; holding the breath.
Safety notes
Choose a band resistance that allows full range with control. Stop if shoulder pinching or wrist discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Chest Press suitable for beginners?
Yes. The supine position supports the trunk and band tension is easy to scale. Start with a light band until shoulder control feels clear.
What muscles does Resistance Band Chest Press work?
The chest and front shoulders press against band tension. The upper-back stabilisers and core keep the trunk steady on the mat.
What is Resistance Band Chest Press good for?
It builds accessible upper-body pressing strength and complements band rowing patterns before reformer arm work.
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