resistance band seated chest press: technique and muscles worked

Animated demonstration of resistance band seated chest press

How to do this exercise

Step:1 Sit on a chair or bench with your back straight and feet flat on the ground.
Step:2 Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle.
Step:3 Extend your arms forward, pushing the resistance band away from your chest.
Step:4 Pause for a moment at the end of the movement, then slowly return to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Resistance band
Body part: Arms Shoulders Chest
Target muscle: Triceps Anterior deltoid Clavicular pectoralis (upper chest)Sternal pectoralis (mid chest)
Secondary muscle: Forearms Lateral deltoid

Hypertrophy grade

Average6 / 10

Nemeo’s take

This exercise is positioned as an accessible tool for recruiting the chest outside the gym, but remains limited by the non-constant tension of the elastic, especially in the stretched position. The stability of the seat makes it easier to concentrate on the contraction, but the maximum load and progression are quickly capped compared to a classic bench press. A good compromise for beginners or as a complement, but less effective for lasting mechanical overload.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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resistance band seated chest press

How to do this exercise

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