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Resistance Band Decline Chest Press
A standing resistance band press anchored high that mimics decline bench, targeting lower pectorals, anterior deltoids, and triceps for chest strength and hypertrophy; suitable for home workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Long Head
Abs
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor resistance band at or above head height to a sturdy point. Stand facing away with feet staggered, hold band ends at upper chest, elbows bent downward.
- Brace core and retract shoulder blades.
- Exhale and press bands forward and downward diagonally, squeezing lower chest.
- Extend arms nearly fully without locking elbows.
- Inhale and slowly return bands to starting position with control.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Squeeze lower chest
- Keep shoulders back
- Press diagonally down
- Control the return
- Stay tall
Breathing
Inhale during return; exhale during press while bracing core.
Tempo
3-1-1
Range of Motion
From elbows at 90 degrees near upper chest to arms extended forward-down with hands near midline.
Safety
Safety Notes
- Inspect band for damage
- Secure anchor firmly
- Avoid if acute shoulder pain
- Use lighter band if form breaks
- Stop on sharp elbow discomfort
Spotting
No spotter needed; bands allow self-regulation of tension.
Common Mistakes
- Rounding shoulders forward
- Using momentum
- Snapping band back
- Poor anchor stability
- Locking elbows
When to Avoid
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 150 degrees
Build Up First
- Basic pressing form
- Core bracing competency
Also known as
Band Decline Press, Standing Decline Band Chest Press, Decline Band Push
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