Exercise guide · Intermediate · Compound

Band One Arm Twisting Chest Press: How to Do It & Muscles Worked

The band one arm twisting chest press is a unilateral chest exercise using a resistance band. It targets the pectorals while also engaging the shoulders and triceps. The twisting motion adds a rotational component, increasing core activation and coordination demands.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Band
Level · type
Intermediate · Compound
Demonstration of the band one arm twisting chest press
Front view: muscles worked by the band one arm twisting chest press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the band one arm twisting chest press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the band one arm twisting chest press

  1. Step 1: Attach the band to a sturdy anchor point at chest height.
  2. Step 2: Stand with your side facing the anchor point and grab the band with one hand.
  3. Step 3: Step away from the anchor point to create tension in the band.
  4. Step 4: Position your feet shoulder-width apart and slightly bend your knees.
  5. Step 5: Bring your hand holding the band across your body, towards the opposite shoulder.
  6. Step 6: While maintaining tension in the band, push your hand forward and away from your body, extending your arm.
  7. Step 7: Slowly return to the starting position and repeat for the desired number of repetitions.
  8. Step 8: Switch sides and repeat the exercise with the other hand.

Sets, reps and programming

Suggested sets, reps and rest for the band one arm twisting chest press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band One Arm Twisting Chest Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.