How to Do Band Low Alternate Chest Press

Band Low Alternate Chest Press is a chest exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Low Alternate Chest Press

  1. 01Anchor a resistance band at knee height and stand facing away with handles in each hand.
  2. 02Assume a split stance and bring both handles to the front of the chest with palms facing down.
  3. 03Press the right hand forward and slightly upward until the arm is fully locked out at shoulder height.
  4. 04Return the right hand to the chest while simultaneously pressing the left hand forward in a piston-like motion.
  5. 05Maintain a rigid torso to prevent the band from pulling the shoulders into rotation.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Low Alternate Chest Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the non-pressing hand fully extended forward under tension to create a stable isometric anchor for the active side.

Same coaching engine used inside the A90 app

05 / FAQ

Band Low Alternate Chest Press questions

What muscles does Band Low Alternate Chest Press work?

Band Low Alternate Chest Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Band Low Alternate Chest Press correctly?

Anchor a resistance band at knee height and stand facing away with handles in each hand. Assume a split stance and bring both handles to the front of the chest with palms facing down. Press the right hand forward and slightly upward until the arm is fully locked out at shoulder height. Return the right hand to the chest while simultaneously pressing the left hand forward in a piston-like motion. Maintain a rigid torso to prevent the band from pulling the shoulders into rotation.

What is the A90 coach tip for Band Low Alternate Chest Press?

Keep the non-pressing hand fully extended forward under tension to create a stable isometric anchor for the active side.

Is Band Low Alternate Chest Press suitable for beginners?

Band Low Alternate Chest Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Low Alternate Chest Press?

Band Low Alternate Chest Press uses resistance band.

A90 Intelligence

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A90 Intelligence programmes band low alternate chest press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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