Standing Chest Press (single-arm)

Exercise Information

Exercise Name:Standing Chest Press (single-arm)
Resistance Band Type:A resistance band with handles
Equipment Required:A secure chest-level anchor point
Body Parts Exercised:Chest

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest height when you are in a straddle stance.
  2. Grasp both handles in one hand and face away from the anchor point.
  3. Start in a straddle stance with your legs slightly bent and your core activated. The forward leg should be the opposite leg to the arm being used.
  4. Your elbow should be directly behind your hand with your hand and elbow slightly lower than your shoulders.
  5. Move forward to create tension in the resistance band.
Exercise End Position
  1. Arm extended whilst maintaining the posture with which you started.
Exercise Start Position
Exercise End Position
  1. With your elbow directly behind your hand and your palm facing down, extend your arm in front of you until it is straight, without the elbow being locked.
  2. Your body should rotate as you extend your arm without bending forward.
  3. Return to the starting position and repeat.
  4. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Two hands (Both hands holding one handle each) – Both arms extend forward at the one time.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you push your arm forward and breathe in as you return to the start position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band or move closer or further from the resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Standing Chest Press (single-arm) Demonstration Video