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Chest · Intermediate

Band Low Alternate Chest Press

Alternating single-arm band press from a low rear anchor, combining an upward pressing path with trunk anti-rotation.

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Exercise overview

Training details

ChestShouldersTricepsObliquesCore

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure two band ends or handles evenly to a low anchor behind you and stand in a stable staggered stance.
  2. 02Hold both hands near the lower chest with elbows softly bent and brace your trunk.
  3. 03Press one hand forward and slightly upward while the other hand stays near the chest.
  4. 04Keep the ribs and pelvis square as you return that hand under control.
  5. 05Alternate sides until the prescribed repetitions have been completed for each arm.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationResistance Band Chest PressRelated variationBand Floor Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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