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Chest · Intermediate

Band Standing Speed Chest Press

Fast-concentric standing band chest press for upper-body pressing speed with a controlled return.

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Band Standing Speed Chest Press demonstration

Exercise overview

Training details

ChestShouldersTriceps

Equipment

Resistance Band

Sets × reps

3 × 8

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely behind you at chest height and take a stable staggered or athletic stance.
  2. 02Hold the band beside your chest with your wrists stacked over your elbows and your trunk braced.
  3. 03Press both hands forward as quickly as possible until your elbows are extended.
  4. 04Bend your elbows and control the return without allowing the band to snap your hands backward.
  5. 05Repeat at the prescribed speed only while your ribs remain down and your shoulders and wrists stay aligned.

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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 PressRelated variationBand Low Alternate 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.

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