VARIATIONS
Band Bench Press
Handles attach to a band looped under the bench legs.
This compound push movement targets the chest, shoulders, and triceps while providing variable resistance that increases at the top of the lift. It builds pressing strength and lockout power without requiring heavy free weights.
HOW TO DO IT
- Loop a resistance band under the rear legs of a flat bench.
- Lie on your back and grip the band handles at shoulder width.
- Rotate your wrists so your palms face away from your feet.
- Press the handles upward until your arms are fully extended.
- Lower the handles slowly until your elbows form a 90-degree angle.
- Pause briefly at the bottom before pressing back up.
COMMON MISTAKES
- Flaring elbows out too wide at the bottom of the movement.
- Lifting hips off the bench to gain extra range of motion.
- Rushing the descent and losing control of the band tension.
- Allowing wrists to bend backward instead of staying stacked.
TIPS
- Keep your shoulder blades pinned together against the bench throughout the set.
- Drive through your heels to maintain full-body tension.
- Control the negative phase to maximize time under tension.
SAFETY
- Ensure the band is securely anchored under the bench legs to prevent slipping.
- Inspect the band for tears or weak spots before every use.
DETAILS
- Muscles
- Chest
- Equipment
- Resistance BandBench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Lying on the back
- Bench angle
- Flat
- Load type
- Banded (added band tension)
SIMILAR EXERCISES
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