Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerCompoundResistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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