Exercise profile
Best forMuscle growthEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentResistance band
Also worksTriceps, Front delts
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A joint-friendly chest press with smooth, adjustable resistance.
- Setup
- Loop the band across your upper back, ends in each hand.
- Common mistakes
- Letting the band snap back instead of resisting it.
- Easier
- Use a lighter band or grip it further out.
- Harder
- Use a stronger band or add a pause at full reach.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s