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Resistance Band Chest Press Jack
A dynamic full-body exercise combining resistance band chest press with jumping jacks to target chest, shoulders, triceps, and lower body for conditioning and strength.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Quads, Glutes, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Quads
5/10Glutes
5/10Abs
4/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Hook thumbs through resistance band ends and place it behind your upper back. Stand with feet together, hands at shoulders, elbows bent, palms forward.
- Simultaneously press arms forward to full extension while jumping feet wide apart.
- Quickly reverse by pulling hands back to shoulders and jumping feet together.
- Maintain upright posture throughout the movement.
- Repeat fluidly for reps, keeping core engaged.
Coaching Tips
Form Cues
- Drive through heels on jump
- Keep shoulders down
- Core tight, no arching
- Arms straight on press
Breathing
Exhale during the press and jump out; inhale as you return to start. Brace core on each rep.
Tempo
1-0-1
Range of Motion
Extend arms fully forward at chest height; spread feet to shoulder-width or slightly wider apart.
Safety
Safety Notes
- Inspect band for damage before use
- Start with light resistance to master form
- Avoid if shoulder instability present
- Use on non-slip surface
Spotting
Not required; self-spot with lighter band if needed.
Common Mistakes
- Arching lower back
- Allowing band to slip
- Incomplete arm extension
- Slouching shoulders
When to Avoid
- Acute shoulder pain
- Recent lower back strain
- Knee joint issues
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Ankle dorsiflexion for jumping
Build Up First
- Master basic jumping jack
- Proficient resistance band chest press form
Also known as
Band Press Jack, Resistance Band Jack Press, Banded Chest Press Jack
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