The band bench press is a resistance exercise targeting the pectoral muscles using a resistance band. It mimics the traditional bench press but uses bands instead of weights, making it accessible and effective for building chest strength with less equipment.
Also Works
TricepsShoulders
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
3
Extend your arms fully, pushing the bands away from your chest.
4
Slowly lower the bands back down to your chest, keeping your elbows at a 90 degree angle.
5
Repeat for the desired number of repetitions.
Pro Tips
•Loop the band around your upper back and hold the ends in your hands, pressing from chest level to full arm extension.
•The band provides increasing resistance as you press, so focus on an explosive press through the sticking point.
•Keep your shoulder blades retracted and pressed into the bench throughout the movement.
Common Mistakes
•Letting the band slide off the upper back during the press, which removes the added resistance.
•Flaring the elbows out to 90 degrees, which increases shoulder impingement risk.
•Not controlling the eccentric, letting the band snap the bar back to the chest too quickly.