Bench Press - With Bands
The Bench Press - With Bands is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Bench Press - With Bands work?
The Bench Press - With Bands primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Bench Press - With Bands good for beginners?
Yes, the Bench Press - With Bands is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Bench Press - With Bands?
You need bands to perform the Bench Press - With Bands. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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