Resistance Band Bench Press
A bench press with a resistance band looped under the bench and gripped by its handles. Tension builds as you press, giving a joint-friendly chest workout anywhere you have a bench.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Loop a band with handles under the head end of a flat bench, lie back and hold a handle in each hand over your chest with straight arms, palms facing your feet.
Lower the handles under control until your elbows reach about 90 degrees beside your chest.
Keep your forearms vertical and shoulder blades pinned.
Press the handles back up to lockout against the growing band tension.
Squeeze your chest for a second at the top before the next rep.
Breathing: Inhale on the way down, exhale as you press.
Coaching tips
Fight the band on the way down
Squeeze at the top
Forearms vertical
Common mistakes
Band too light to give tension at the bottom
Letting the band snap the arms down
Handles drifting toward the face
Safety notes
Check the band for nicks and anchor it securely under the bench before every set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.