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Chest · Intermediate

Band Single-Arm Twisting Chest Press

Standing single-arm band chest press with a small controlled torso turn while the pelvis remains stable.

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Exercise overview

Training details

ChestTricepsShouldersObliquesCore

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band behind you at chest height and stand in a staggered stance facing away from the anchor.
  2. 02Hold the band in one hand beside the chest, brace the trunk, and keep the pelvis facing forward.
  3. 03Press the hand forward while allowing the rib cage to rotate slightly toward the pressing side.
  4. 04Finish with the arm extended but not locked, without letting the hips turn or the lower back arch.
  5. 05Return the hand and torso together under control, complete the repetitions, and switch sides.

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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 variationBand Cross-Body One-Arm Chest Press

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Alternatives

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

Comparable substituteCable Twisting Standing Chest PressComparable substitutePush-UpComparable substituteBand Alternate Incline Chest Press with Twist

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