Cable or Band Chest Press A Chest Press using a band or cable is a safe, functional, and versatile exercise to develop strength and power for pushing motions used in sports. Because Band and Cable Chest Press are performed from a standing position, more core and stabilizing muscles are required to execute the movement, resulting in more functionality than machines or other chest exercises performed from a supine (lying on the back) position. Cable and Band Chest Press also allow for free, unhindered movement at elbow, wrist, and shoulder joints, which results in healthy, stable joints—and is safer than relying on barbells and machines. Cable and Band Chest press also encourage the scapula to move freely, rather than pinning shoulder blades against a bench.
- Adjust a cable to chest level or attach a band to an anchor at chest level.
- Stand facing away from the cable machine or band anchor and grip the band or cable just outside shoulder width, palms facing one another.
- Begin with your elbows even with your torso. If using a band step forward enough to keep the band taut (for increased resistance, take another step forward).
- Brace your core as if expecting a punch to the gut.
- Press the band or cable straight forward, fully extending (but not locking) arms. As you press, rotate palms down with knuckles pointing straight ahead. Upon full extension, protracts shoulder blades (imagine shoulder blades pulling apart from one another to wrap around the rib cage).
- Slowly and with control, return hands to starting position.
