How to Do
How to Do Standing Speed Band Press With Single Arm
Standing speed band press with a single arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing speed band press with a single arm.
Beginning
Beginning Single Arm Resistance Band Exercise
Pick up one dumbbell and bring it in towards your center with your elbows bent. You can either hold the dumbbell horizontally with a hand on each end or vertically by gripping one end with both hands, depending on your fitness goals. Standing with your feet shoulder-width apart, keep the dumbbell centered.
Movement
Single Arm Resistance Band Exercise Movement
1. Start standing tall with your back straight, shoulders back, and chest out.
2. Stand in a staggered stance so that one foot is in front of the other. Your feet should be about two feet apart with a gap of about six inches between the heel and toe and the opposing heel.
3. Each hand will be holding the handle of the bungee so that the bungee is behind you with resistance on it.
4. Your arms will both form 90 degree angles and will be out to your sides, at shoulder width.
5. Your palms will be facing the ground and your knuckles will be facing forwards.
6. From here you are going to be pressing forward with just one arm. Start with your right arm and press it forward so that it is straight in front of you. Once you can't reach your right arm anymore in front of you, bring it back to the starting position and repeat.
7. Start the exercise in a slow and controlled movement and build up speed as you get better.
Benefits
Single Arm Resistance Band Exercise Benefits
The shoulder muscles' strength and size.
The triceps muscles' strength and size.
The trapezius muscle's strength and size.
When executing the exercise while standing, focus on your core muscles, such as your obliques, transverse abdominal muscles, lower back, and spinal stabilizers.
Exercise Aliases
How To Do Speed Chess Presses, Bungee Chest Press, Upright Chest Press, Elastic Band Chest Press, Resistance Band Exercises, Tubing Chest Press.
