The band one arm twisting chest press is a unilateral chest exercise using a resistance band. It targets the pectorals while also engaging the shoulders and tricep. The twisting motion adds a rotational component, increasing core activation and coordination demands.
Also Works
ShouldersTriceps
How to Perform
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.
Pro Tips
•Start with the band at chest height and press forward while rotating your torso away from the anchor point.
•Fully extend the arm at the end of the press and twist through the ribcage, not the hips.
•Control the return to the starting position for a 2-second eccentric to maximize chest and core engagement.
Common Mistakes
•Rotating the hips instead of the thoracic spine, which reduces the chest and oblique engagement.
•Not fully extending the arm, which limits the range of motion and reduces pec contraction.
•Standing too close to the anchor point, which results in insufficient band tension.