Whole bodyResist rotation / band press-out · Level 1 of 3: Supported start

Seated band press-out

Hold steady against a band pulling you sideways.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair, a light resistance band and a secure place to fix the band

Fix the band at about chest height when you are sitting: use a door anchor in a closed door, on the hinge side, or loop it round something solid that can't move, such as a banister post.
Check the band has no nicks or tears, then give it a firm tug towards you to make sure the anchor holds.
Place a sturdy chair with a back side-on to the anchor, so the anchor is to one side of you, not in front.
Sit tall with your back against the chair and your feet flat, hip-width apart.
Hold the band in both hands at the middle of your chest. Shift the chair until the band is gently taut.

Breathe out and press the band straight out in front of your chest until your arms are long.
Hold for a moment, keeping your body and hands facing forwards. Don't let the band pull you round.
Bring your hands slowly back to your chest.
Do your reps, then turn the chair to face the other way and repeat on the other side.
To finish, bring your hands to your chest and let the band go slack before you let go.

Your stomach muscles and the sides of your waist, working to stop the band turning you.

Pain in your lower back, or in your shoulders.

Move your chair a little closer to the anchor so the band pulls less.

Hold at arm's length for a slow count of five, or move your chair a little further from the anchor. Then move on to the standing press-out.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Sit side-on to the anchor holding a light band at your chest. Press it straight out, hold for a moment, then bring it back.
1–2 sets × 6–8 each side
Move on when: Your body stays facing forward without twisting.
Add reps.
2 sets × 10–12 each side
Move on when: Both sets reach 12 with two or three more left in you.
Hold at arm's length for a slow count of five.
2 sets × 8–10 each side
Move on when: Your arms stay central during every hold.
Shift your chair a little further from the anchor so the band pulls more.
2 sets × 8–10 each side
Move on when: You still don't twist, two sessions running.

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

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