How to do a Partner Standing Chest Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Alternative Exercises to Partner Standing Chest Press
1. Hammerstrength Chest Press
94.3 mSCORESWAPPED 53 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.
- Beginner
- Chest
- Hammerstrength (Leverage) Machine (all forms)
2. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 26 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.
- Beginner
- Chest
- Loop Bands
3. Machine Bench Press
93.5 mSCORESWAPPED 26 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
- Beginner
- Chest
- Bench Press Machine
4. Chest Expansion
11.7 mSCORESWAPPED 24 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.
- Beginner
- Chest
5. Cable Chest Press
73.8 mSCORESWAPPED 18 TIMESCable Chest Press is a compound chest exercise that also targets the shoulders and triceps. The use of cables allows for more consistent tension throughout the movement, while also giving you control over the angle that the resistance is coming from. By having cables wider than your shoulders there is also more tension at the end of your range of motion when compared to similar movements.
- Beginner
- Chest
- Cable Crossover
- Freemotion Machine (all forms)
6. Loop Band Standing Chest Press
22.3 mSCORESWAPPED 15 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.
- Beginner
- Chest
- Loop Bands
7. Wall Pectoral Stretch
11.6 mSCORESWAPPED 14 TIMESWall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.
- Beginner
- Chest
8. Loop Band Standing Incline Chest Press
61.4 mSCORESWAPPED 13 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.
- Beginner
- Chest
- Loop Bands
9. Loop Band Single Arm Fly
25.4 mSCORESWAPPED 13 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.
- Beginner
- Chest
- Loop Bands
10. Dumbbell Bench Press
99.7 mSCORESWAPPED 13 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.