Bench Press - With Bands

How to do the Bench Press - With Bands

1. Using a flat bench secure a band under the leg of the bench that is nearest to your head.
2. Once the band is secure, grab it by both handles and lie down on the bench.
3. Extend your arms so that you are holding the band handles in front of you at shoulder width.
4. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
5. Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
6. As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
7. Repeat the movement for the prescribed amount of repetitions of your training program.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Bench Press - With Bands

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Bench Press - With Bands with

Opposing traps and lats and middle back work — alternate sets without extra rest.

Upright Row - With Bands traps Band Assisted Pull-Up lats Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back

Common questions

What muscles does the Bench Press - With Bands work?

The Bench Press - With Bands primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Bench Press - With Bands?

Resistance Bands. Without resistance bands, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Bench Press - With Bands suitable for beginners?

Yes, the Bench Press - With Bands is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Bench Press - With Bands go in a workout?

Early — the Bench Press - With Bands is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Upright Row - With Bands and Band Assisted Pull-Up later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bent-Arm Dumbbell Pullover Dumbbell Cable Chest Press Cable Machine