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Chest Press With the Consecutive-Loop Elastic Band

IntermediateStrengthTier T2

You stand with each hand in a loop at the end of an elastic band that runs behind your upper back. You keep your hands at chest level, push them straight forward, hold briefly, and return under control.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place each hand in a loop at the ends of the band; run the band behind the upper back.
  • Hold the hands at chest level with the elbows bent back.
  1. He stands tall with each hand inside an end loop of the band, the band running behind his upper back and shoulders, his hands held at chest level beside his ribs with the elbows bent back, the band already lightly loaded.

    Step 1 of 5

    Place each hand in a loop at the ends of the band and keep your hands at chest level.

  2. His hands are pressing straight forward at chest level, the elbows opening toward extension, the band stretching between his hands and his back, his shoulders driving the press without a shrug.

    Step 2 of 5

    Push your hands straight forward.

  3. His arms are fully extended straight forward at chest level, his hands stacked in the loops directly ahead of his chest, the band at maximum draw behind his back, the extension held briefly, his posture still tall.

    Step 3 of 5

    Hold briefly at full extension.

  4. His hands are travelling back toward chest level with the elbows bending again, the band still loaded between his back and his hands, the return controlled rather than snapped, his stance unchanged.

    Step 4 of 5

    Return your hands to chest level under control.

  5. He stands tall with each hand inside an end loop of the band, the band running behind his upper back and shoulders, his hands held at chest level beside his ribs with the elbows bent back, the band already lightly loaded.

    Step 5 of 5

    Place each hand in a loop at the ends of the band and keep your hands at chest level.

Safety Information

Push the hands straight forward until fully extended, hold briefly, then return - the press path is straight forward at chest height. The sequence is set, press, hold, return. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.