Single Arm Chest Press (Band)

Single-arm pressing movement using a resistance band to strengthen the chest and improve unilateral stability.

Instructions

1. Anchor a resistance band at chest height or stand on one end of the band.
2. Stand staggered with the opposite leg forward for stability during the press.
3. Hold the band with one hand at chest level, elbow bent at 90 degrees.
4. Press the band forward and slightly across your body until your arm is nearly straight.
5. Keep your core engaged and your body stable throughout the pressing motion.
6. Pause briefly at full extension, squeezing your chest muscles.
7. Control the return to chest level and complete all reps before switching sides.

Tips

• Stand tall with your core engaged to prevent rotating or leaning
• Press in a slight diagonal line rather than purely straight forward
• Keep the movement controlled—avoid explosive, jerky pressing motions
• Maintain a stable base by keeping your feet planted firmly
• Focus on chest muscle engagement rather than relying on arm strength