Chair Bench Press (Elastic Band)

How to do the Chair Bench Press (Elastic Band)

Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then back to where your arms are at 90 deg (make sure you sit perfectly straight).

Spotter Information:
A spotter can be used for motivation

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Anterior Deltoids
  • Triceps
  • Pectoralis Major
  • Shoulder
  • Shoulders

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
68.4 lbs11 94.1 lbs

What is a good starting weight?

Based on an average weight lifted of 68.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 34 lbs and aim for 12-15 reps.


Workouts Plans with Chair Bench Press (Elastic Band)

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.