How to do a Loop Band Standing Chest Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Standing Chest Press
Instructions for Proper Form
Simulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.
- Anchor two bands of the same resistance at roughly chest height.
- Position yourself so your back is facing the anchor.
- Grab both bands, one in each hand.
- Place one foot forward and one foot back and brace your core to increase stability in your stance throughout the exercise.
- Lean slightly forward with elbows pointed back and slightly outward and hands positioned at chest height.
- Exhale to extend your arms forward at a normal pace keeping both hands in front of the shoulders.
- Control the resistance back to the starting position normal pace and repeat the movement.
Alternatives & Variations to Loop Band Standing Chest Press
1. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 96 TIMESModifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.
2. Push Up
94.5 mSCORESWAPPED 95 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
3. Handle Band Pec Fly
44.6 mSCORESWAPPED 91 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
4. Push Up on Knees
83.4 mSCORESWAPPED 83 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
5. Chest Expansion
11.7 mSCORESWAPPED 83 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
6. Loop Band Push Up
32.8 mSCORESWAPPED 79 TIMESThis enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.
7. Dumbbell Floor Press
73.8 mSCORESWAPPED 78 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
8. Walkout to Push Up
15.4 mSCORESWAPPED 55 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
9. Loop Band Single Arm Incline Chest Press
45.4 mSCORESWAPPED 50 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. By performing this exercise on a single side, there is a greater need to recruit your core, as well as prevents you from compensating for any discrepancies in strength between sides. The incline of the bench places more emphasis on your upper chest and shoulders, while the use of loops bands allows for increasing resistance as progress throughout your range of motion.
10. Loop Band Single Arm Fly
25.4 mSCORESWAPPED 48 TIMESThis exercise targets the chest and shoulder muscles, emphasizing unilateral movement to improve muscle balance and joint stability. The loop band adds tension throughout the motion, enhancing the activation of the pectoral muscles and providing a unique challenge compared to traditional weightlifting. It's effective for sculpting the chest, improving posture, and can be easily adjusted for all fitness levels.