How to do a Partner Standing Chest Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 397
- Popularity Rank
- 4908th
- Difficulty
- Beginner
- Chest Strength
- 77 mSCORE 34th
- Equipment Required
Workouts with Partner Standing Chest Press
Instructions for Proper Form
This exercise is a variation of the standard chest press performed with a partner. This compound movement primarily targets the chest, shoulders, and triceps. By standing and pressing against your partner's hands, you add dynamic resistance, which can improve functional strength and stability. This exercise is also a great way to incorporate cooperation and balance into your workout.
- Stand back-to-back with your partner and place a loop band around both of your chests.
- Keeping the band in place, grasp the loop band with both hands in an overhand grip.
- Position your hands in front of your chest.
- Adjust the tension on the loop band by taking a step away from your partner and by allowing more or less slack between your hands.
- Engage your core, pull your shoulder blades down and back, and maintain good posture throughout the movement.
- Extend your arms out in front of you, pressing the loop band by engaging your chest, triceps and shoulders.
- Reverse the movement and return to the starting position. Maintain control by keeping tension in the chest muscles.
Alternatives & Variations to Partner Standing Chest Press
1. Hammerstrength Chest Press
94.3 mSCORESWAPPED 23 TIMESHammerstrength Chest Press is a variation on the more standard Barbell Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, shoulders, and triceps. The use of a Hammerstrength machine forces you to use a fixed range of motion. This can help you either learn the movement, or focus your efforts on exertion rather than stability.
2. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 23 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.
3. Chest Expansion
11.7 mSCORESWAPPED 22 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.
4. Loop Band Push Up
32.8 mSCORESWAPPED 19 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.
5. Handle Band Pec Fly
44.6 mSCORESWAPPED 18 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.
6. Loop Band Standing Incline Chest Press
61.4 mSCORESWAPPED 17 TIMESFocusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability, offering a comprehensive upper body workout that enhances muscle tone and strength. The loop band's adjustable tension allows for a controlled and effective workout, suitable for home or gym settings.
7. Walkout to Push Up
15.4 mSCORESWAPPED 13 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.
8. Loop Band Standing Chest Press
22.3 mSCORESWAPPED 13 TIMESSimulating 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.
9. Crab Pose
9.5 mSCORESWAPPED 12 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
10. Chest Doorway Stretch
11.5 mSCORESWAPPED 9 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.