Band Bench Press

Muscles worked

Setup

1. Loop a long resistance band underneath the frame of a flat bench or wrap it securely around your upper back.
2. Lie flat on the bench, gripping the ends of the band or handles in each hand with an overhand grip.
3. Position your hands slightly wider than shoulder-width apart with your feet planted firmly on the floor for stability.
4. Ensure the band is centered and aligned across your mid-chest level before starting.

How to do it

1. Exhale as you press your hands toward the ceiling, fully extending your arms while fighting the increasing resistance of the band.
2. Squeeze your chest and triceps at the top of the movement for a brief pause.
3. Inhale as you slowly lower your hands back toward your chest, resisting the band's pull to maintain total control.
4. Follow a controlled tempo, taking 2 seconds to lower the weight and 1-2 seconds to press upward.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the set.
• Maintain a 45-degree angle between your elbows and your torso to avoid excessive shoulder strain.
• Ensure your wrists remain neutral and stacked directly over your elbows.
• Keep your glutes and upper back in contact with the bench at all times.

Pro tips

• Focus on 'driving' through the resistance; the harder you push, the more the band fights back, which is key for power development.
• Concentrate on the mind-muscle connection at the top of the rep where the band tension is highest to maximize fiber recruitment.

Make it harder

• Increase the resistance by using a thicker band or doubling up two smaller bands.
• Add a three-second isometric hold at the top of each repetition to challenge your stability and lockout strength.

Frequently asked

What muscles does the band bench press work?

The band bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the band bench press?

The band bench press uses resistance band.

Is the band bench press good for beginners?

Yes. The band bench press is a beginner-friendly movement and a strong foundation to build on.

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