Dumbbell Banded Bench Press
Description
The dumbbell banded bench press combines dumbbells with resistance bands wrapped around the dumbbells and the body. The bands add accommodating resistance, meaning the press gets harder as you reach lockout, where leverage is greatest. This builds explosive lockout strength on top of the dumbbell press stimulus.
Muscle Group
Equipment Required
Dumbbell Banded Bench Press Instructions
- Set up a flat bench. Loop a resistance band over each dumbbell and under your back across the bench.
- Sit on the bench with the dumbbells on your knees and the bands secured.
- Lie back, kicking the dumbbells into position at chest level with palms forward.
- Plant your feet on the floor and pull your shoulder blades back into the bench.
- Press both dumbbells up until your arms are fully extended at the top.
- The band tension will increase as you lock out, requiring more force at the top.
- Lower the dumbbells with control to chest level.
- Carefully sit up and disengage the bands when finished.
Dumbbell Banded Bench Press Form & Visual
Dumbbell Banded Bench Press Benefits
- Adds accommodating resistance to dumbbell pressing
- Builds explosive lockout strength
- Increases time under tension at the strongest point in the press
- Variable resistance teaches acceleration through the lift
- Joint-friendlier than chains for accommodating resistance
- Excellent variation for breaking pressing plateaus
Dumbbell Banded Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Dumbbell Banded Bench Press Variations & Alternatives
- Dumbbell Bench Press
- Banded Bench Press
- Barbell Bench Press Against Chains
- Dumbbell Floor Press
