Bench Press - With Bands

About This Exercise

The band-resisted bench press adds accommodating resistance to the classic upper-body lift. As you press up, the band tension increases, challenging your pecs, delts, and triceps through the strongest part of the range of motion. This variation is excellent for building lockout strength and power.

1Setup

1. Place a flat bench on a stable surface. 2. Securely anchor the middle of a looped resistance band under the leg of the bench nearest your head. Ensure the band is flat and won't slip. 3. Lie on the bench with your eyes under the anchor point. Plant your feet firmly on the floor, creating a slight arch in your lower back. 4. Grab one handle in each hand and extend your arms straight up over your shoulders, palms facing forward. This is your starting position.

2Execution

1. From the top position, inhale and slowly lower the handles toward the sides of your chest. Keep your elbows at a 45-60 degree angle from your body. 2. Lower until your elbows are just below the bench or you feel a deep stretch in your chest. Maintain control; don't let the bands snap you down. 3. Exhale and press the handles back up powerfully, focusing on driving through your pecs. Fully extend your arms at the top, feeling the peak band tension, and squeeze your chest for a moment. 4. Repeat for the desired reps, maintaining tension on the bands throughout the entire set. Common mistake: Allowing the band to go slack at the top or bouncing at the bottom.

Pro Tips

• Keep constant tension on the bands. Don't let them go slack at the top of the press.
• Drive through your entire foot to maintain upper-body stability and power.
• Squeeze your shoulder blades together and down against the bench throughout the movement.
• Focus on a controlled descent—take at least 2 seconds to lower the handles.