How to do Resistance Band Floor Presses

The band floor press is a chest press done lying on the floor, with a resistance band around your upper back. The floor stops your elbows at the bottom of each rep, and the band gets harder to stretch the further you press, so the resistance is highest at the top, where your arms are strongest.

1. Lay on a workout mat or training surface, with your feet planted firmly on the floor and your knees bent so that they are pointing upwards

2. Place the resistance band behind you at about the same level as your chest and loop your hands through the band ends with an overhand grip

3. Straighten your arms and hold the band ends directly above your chest

4. Inhale as you slowly lower the ends of the band towards your chest. Your hands should naturally part as they’re lowered

5. Continue to lower until you feel a full extension in your chest, your elbows should lightly touch the floor by your sides

6. Briefly pause before exhaling as you drive the resistance back up and above your chest by contracting the muscles in your chest

7. Allow them to, once again, come close together and aim to flex a little as you reach the top of the extension

Benefits

It works your chest, with your shoulders and triceps helping, and you can do it anywhere you can lie down. Because the floor limits how far your elbows travel, it’s easier on the shoulders than a full-range press, so it’s a good option if bench pressing bothers them.

A band weighs next to nothing and fits in a bag, which keeps your chest training going at home and when you travel.

Form tips

• Set the band across your upper back, just under your armpits, so it can’t ride up towards your neck.
• Keep your elbows at roughly 45 degrees from your body as you lower.
• Let your upper arms touch the floor softly and pause before you press. Bouncing off the floor takes the work away from your chest.
• Press up and slightly in, so your hands finish over your chest.

Variations

• To make it easier, use a lighter band or hold it further along, nearer the middle.
• To make it harder, use a heavier band, or switch to the dumbbell floor press.
• With no band to hand, push-ups train the same muscles.