StrengthIn review

Single-Arm Band Chest Press

A one-arm standing band press in front of the chest.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Anchor the band at chest height on a fixed post or bar. Do not use a door.
Face away from the anchor in a split stance. Hold the free end beside the chest with one hand.

Do the rep

Press the working hand forward until the arm is straight.
Return the hand beside the chest under control. Finish the set, then change sides.

What counts as a rep

One rep presses the working hand from beside the chest to a straight arm and returns under control without turning the trunk; count each side.

Breathing

Exhale through the effort and inhale during the controlled return.

Cues

Keep the chest facing forward.
Use a stronger band when the reps get easy.

Common mistakes

Turning the trunk
What you seeThe chest turns during the press.
FixUse a lighter band and keep the shoulders square.
A stable position keeps the intended movement controlled.

Stop the set if

Stop if you feel sharp pain.
Stop if the band shows a tear or slips from its support.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence

Equipment

Resistance band

Anchor the band at chest height on a fixed post or bar. Do not use a door. Face away from the anchor in a split stance. Hold the free end beside the chest with one hand.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 13, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_chest_press_machine, the closest Wave 1 record. Its review evidence does not approve this draft.
The CSV upper-body pattern becomes horizontal-push with primary_horizontal_push, secondary_push by movement (rule 2).
Bodyweight-reps only replaces the CSV load-and-reps. Band resistance has no kg value (rule 1). Use a stronger band when the reps get easy.
The CSV family anatomy hint is narrowed to the muscles of this drafted movement; the assigned review tier must confirm it.
Skill tier beginner: a light band or assisted floor position permits a clean first-session rep. Failure cost low: the user can stop the band or floor movement safely (rule 3).
The CSV says bilateral. This single-arm movement counts each side (each_side), as ex_single_arm_band_row (rule 1).

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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