Banded Chest Press
How to Do It
Anchor a band behind you at chest height (or loop it across the upper back), a handle in each hand at the chest, in a staggered stance for balance. Press the hands forward to full extension against the band, squeezing the chest, then return under control to the chest. Keep the torso upright and braced.
Why It Works
Provides accommodating horizontal pressing resistance that peaks at lockout, training the chest, front delts, and triceps where tension matches the strengthening leverage; joint-friendly and standing, so the trunk stabilizes the press.
Hockey Transfer
Builds the horizontal push strength used to shove opponents and create space in battles, trained standing so the core stabilizes the press the way it must on the ice during contact.
Coaching Cues
- "Press through the chest"
- "stay tall, brace the core"
- "control it back in"
Common Mistakes
Leaning the whole body into the press; shrugging the shoulders; letting the band snap back
Progression / Regression
heavier band or single-arm (anti-rotation)
lighter band or shorter range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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