Band Chest Press (Anchored Behind): how to do it right
In short: Chest press with a band anchored behind you, which loads the chest in a shortened position, with maximum tension when your arms are straight in front.
How to do it, step by step
- 1Anchor the band behind you at chest height, grab the handles and step forward to create initial tension.
- 2Feet staggered, braced, elbows slightly below shoulder level, handles at chest level.
- 3Press forward while bringing your hands toward each other, as if crossing them in front of the sternum.
- 4Squeeze your chest hard for 1 second at the end of the movement, arms almost straight.
- 5Control the return slowly over 2 to 3 seconds without releasing the tension.
The mistake to avoid
Don't let your elbows flare back. Keep your wrists aligned.
Other common mistakes
- Letting go as soon as your arms are straight when that is exactly where tension is max: hold the contraction for a full 1 second.
- Spreading your hands apart at the end of the range instead of bringing them together, which empties the peak: deliberately cross toward the midline.
- Letting the band pull you back too fast: slow the return over 2 to 3 seconds.
- Shrugging your shoulders toward your ears: keep your scapulae down and squeezed to target the chest.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pectoralis major (mainly the middle sternal head) is the prime mover, it brings the arms toward the midline. The anterior deltoid assists shoulder flexion and horizontal adduction. The triceps brachii handles elbow extension at the end of the press. The serratus anterior stabilizes the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Standing Band Chest Fly (Anchored Behind) ›
- Shoulder-Height Crossover Cable Fly ›
- Pec Deck ›
- Low-to-High Cable Fly ›
- High-to-Low Cable Fly ›
Frequently asked questions
How do I do this exercise?
Anchor the band behind you at chest height, handles in hand, step forward to create tension. Feet staggered, braced. Press forward bringing your hands together as if crossing them in front of the sternum, squeeze for a second, then come back slowly.
How far do I press?
Until your arms are almost straight, hands crossing in front of the sternum. Do not snap your elbows into lockout, and above all do not stop before the crossing: that is where the chest is most contracted.
I don't feel anything, is that normal?
You should feel the chest squeeze at the end of the press. Picture yourself crushing a ball between them. If you mostly feel your shoulders, lower your elbows slightly below shoulder line and keep your shoulder blades down.
How fast should I do the movement?
Controlled press, then a complete stop of one second with hands crossed, then a slowed return over 2 to 3 seconds. It is that pause in the short position that makes all the difference with a rear anchor.
How do I adjust the difficulty?
Step forward to make it harder, step back to lighten it. Anchor at chest height, behind you. There must already be tension when your hands are at chest level, otherwise the start of the movement is empty.