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Chest · Band
Band Low Alternate Chest Press
Band Low Alternate Chest Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Band Low Alternate Chest Press
- Secure the middle of the resistance band to a sturdy anchor point above head height. Step one foot in front and the other back, with both knees slightly bent, facing away of the anchor point, holding one handle of the band in each hand with your palms facing down, positioning your hands near to your shoulders.
- Press the right handle forward until your arm is fully extended, keeping your left hand stationary.
- Squeeze your chest muscles at the top of the movement, then slowly return the right handle to the starting position with control.
- Repeat the pressing motion with your left hand, alternating between right and left arms for the desired number of repetitions.
Form tips
- Exhale as you press the band handle forward and inhale as you return it back.
- Perform the exercise slowly and with control to maximize muscle engagement.
- Avoid rotating your torso; keep your movements focused and controlled.
Band Low Alternate Chest Press alternatives
More pectorals exercises
Band Low Alternate Chest Press FAQ
What muscles does Band Low Alternate Chest Press work?
Band Low Alternate Chest Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Band Low Alternate Chest Press?
You need a band and a sturdy surface.
How many sets and reps of Band Low Alternate Chest Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Low Alternate Chest Press good for beginners?
Yes. Band Low Alternate Chest Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Low Alternate Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Low Alternate Chest Press?
Other exercises for the pectorals include Chest Press Machine, Barbell Smith Chest Press, Landmine Chest Press and Barbell Floor Chest Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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