PlanWorkouts

Exercise 0989 · REF c16nYGA

Band One Arm Twisting Chest Press exercise animation

Band One Arm Twisting Chest Press

Category
Chest
Equipment
Band
Target
Pectorals

The band one-arm twisting chest press adds rotation through the torso as the arm extends, engaging the core and obliques alongside the chest and shoulder in a way a flat two-arm press doesn't. It's a more athletic, functional pressing pattern than a straight-line press. Keep the twist controlled and originating from the trunk rather than just the arm.

How to Do the Band One Arm Twisting Chest Press

  1. Attach the band to a sturdy anchor point at chest height.
  2. Stand with your side facing the anchor point and grab the band with one hand.
  3. Step away from the anchor point to create tension in the band.
  4. Position your feet shoulder-width apart and slightly bend your knees.
  5. Bring your hand holding the band across your body, towards the opposite shoulder.
  6. While maintaining tension in the band, push your hand forward and away from your body, extending your arm.
  7. Slowly return to the starting position and repeat for the desired number of repetitions.
  8. Switch sides and repeat the exercise with the other hand.

Muscles Worked

The Band One Arm Twisting Chest Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

More Pectorals Exercises

Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have band? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Band One Arm Twisting Chest Press work?
The Band One Arm Twisting Chest Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Band One Arm Twisting Chest Press?
The Band One Arm Twisting Chest Press is done with a band.
What's a good alternative to the Band One Arm Twisting Chest Press?
If you don't have access to a band, the Archer Push Up targets the same pectorals using body weight instead.