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Resistance Band Single-Arm Chest Press
A unilateral horizontal push using an anchored resistance band that targets the chest, shoulders, and core to build strength and stability; addresses imbalances and suits home or travel workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Obliques, 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
9/10Mid Chest
Shoulders
6/10Anterior Delts
Triceps
6/10Lateral Head
Obliques
5/10External Obliques
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at shoulder height to a sturdy point. Stand facing away in a staggered stance with tension in the band, elbow bent at 90 degrees near chest.
- Grip the band handle with one hand.
- Brace core and square shoulders.
- Press arm forward, extending elbow without locking.
- Squeeze chest at full extension.
- Slowly return to start, resisting band pull.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep core tight
- Shoulders retracted
- Press straight forward
- Avoid torso rotation
- Elbow soft at end
Breathing
Inhale during return, exhale as you press forward while bracing core.
Tempo
2-1-1
Range of Motion
Elbow from 90-degree bend to near full extension, hand level with shoulder.
Safety
Safety Notes
- Secure anchor firmly
- Start with light band
- Maintain neutral spine
- Avoid if acute shoulder pain
Spotting
No spotter needed; bands self-limit load, use safeties if progressing heavy.
Common Mistakes
- Allowing torso to twist
- Shrugging shoulder
- Locking elbow
- Rushing eccentric phase
- Poor anchor security
When to Avoid
- Shoulder impingement
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip mobility for stance
Build Up First
- Basic pressing form
- Core bracing competency
Also known as
Single-Arm Banded Chest Press, One-Arm Resistance Band Press, Banded Unilateral Chest Press
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