Exercise Library
Pushcompound

SINGLE-ARM RESISTANCE BAND CHEST PRESS

Custom Training: Single-Arm Resistance Band Chest Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Secure a band behind the body and press one handle while resisting rotation of the torso.

  2. 2

    Press the handles or weights forward above the chest without lifting the shoulders.

  3. 3

    Return slowly until the upper arms reach a comfortable depth.

THE STANDARD

Custom Training: Single-Arm Resistance Band Chest Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists stacked over the elbows and the torso stable.Record the band and anchor setup consistently. Enter a load only if its resistance is known; do not invent a kilogram value.

COMMON MISTAKES

  • Bouncing at the bottom or lifting the shoulders away from the support.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Resistance Band
Single-Arm Resistance Band Chest Press — 300WOD Exercise Library