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Loop Band Partner Standing Chest Press
A partner-based horizontal push using a loop band that targets chest, shoulders, and triceps to build functional strength and coordination; emphasizes constant tension for hypertrophy and stability.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Shoulders, Abs, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Shoulders
5/10Medial Delts
Abs
4/10Rectus Abdominis
Traps
3/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand back-to-back with your partner, placing the loop band around both upper backs under armpits. Grasp the band with overhand grip at chest height and step apart to create tension.
- Engage core and retract shoulder blades.
- Bend elbows to position hands at chest level.
- Simultaneously extend arms forward, pressing band away from chest.
- Squeeze chest at full arm extension.
- Controlled return elbows to bent position.
- Maintain tension and posture throughout.
Coaching Tips
Form Cues
- Drive through chest.
- Keep shoulders down.
- Maintain upright posture.
- Squeeze at extension.
- Control the return.
Breathing
Inhale during the return phase; exhale as you press forward while bracing core.
Tempo
2-0-1
Range of Motion
Extend arms fully straight ahead without locking elbows, returning until hands align with chest.
Safety
Safety Notes
- Inspect band for damage before use.
- Select appropriate resistance for both partners.
- Communicate throughout for sync.
- Avoid jerky movements.
- Ensure secure grip to prevent snap.
- Maintain space to avoid collisions.
Spotting
Partner provides dynamic resistance and can assist in form correction; no traditional spotter needed, but communicate for safety.
Common Mistakes
- Allowing shoulders to shrug.
- Using momentum instead of control.
- Poor synchronization with partner.
- Arching lower back.
- Releasing tension at start.
When to Avoid
- Shoulder impingement
- Recent chest strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic mobility for posture
Build Up First
- Basic chest press technique
- Partner coordination skills
Also known as
Partner Loop Band Chest Press, Standing Partner Band Press, Back-to-Back Band Chest Press
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