Band Bench Press

Band Bench Press


This exercise involves lying on a bench and using a resistance band to perform a chest press. The band provides resistance throughout the movement, challenging the chest muscles and promoting strength and muscle growth.

Muscle Group

Equipment Required

Band Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell towards your chest, keeping your elbows tucked in close to your body.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of repetitions.
  7. When finished, carefully rack the barbell back onto the rack.

Band Bench Press Form & Visual

Band Bench Press

Band Bench Press Benefits

  • Targets the chest, shoulders, and triceps
  • Allows for a greater range of motion compared to traditional bench press
  • Increases muscle activation due to the resistance provided by the bands
  • Helps improve stability and balance during the exercise
  • Can be used as a variation to traditional bench press to prevent plateauing

Band Bench Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps

Band Bench Press Variations & Alternatives

  • Incline Bench Press
  • Close-Grip Bench Press
  • Decline Bench Press
  • Reverse-Grip Bench Press
  • Paused Bench Press
  • Board Press
  • Spoto Press
  • Dumbbell Bench Press
  • Machine Chest Press
  • Push-Ups