Band Bench Press
Description
The band bench press is a chest pressing exercise performed lying on the floor with a resistance band looped under your back and gripped in both hands. It mimics the motion of a bench press without a bar or dumbbells. The band provides increasing tension at lockout, useful for at-home training.
Muscle Group
Equipment Required
Band Bench Press Instructions
- Sit on the floor and loop a resistance band across your upper back, holding both ends.
- Lie back on the floor. The band should be flat across your upper back beneath you.
- Hold the ends of the band at chest height with palms facing forward.
- Brace your core. Press both ends of the band straight up toward the ceiling.
- Lock out at the top with arms fully extended. The band tension is highest here.
- Lower under control back to your chest over two seconds.
- Use a thicker band for more resistance, or step on more of the band for difficulty.
- Perform 12 to 20 reps per set.
Band Bench Press Form & Visual
Band Bench Press Benefits
- Effective at-home chest exercise
- Increasing band tension loads the lockout
- Highly portable
- Easy to scale by changing band thickness
- Joint-friendly with controlled loading
- Useful when no bench or weights are available
Band Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Band Bench Press Variations & Alternatives
- Band Push-Up
- Dumbbell Bench Press
- Barbell Bench Press
- Single-Arm Band Bench Press
- Standing Band Chest Press
