Exercise guide · beginner
Resistance-Band Floor Press
Resistance-Band Floor Press uses bands in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.
- Equipment
- bands
- Typical range
- 8–25 reps
- Also works
- shoulders
01 · Set up
Choose a grip that keeps your wrists straight and place your upper arms in the position required by the exercise.
Brace your torso and begin with the elbows bent while keeping the shoulders quiet.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect controlled effort through the chest, triceps, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives