Band Bench Press

Band Bench Press gif

Targets: Middle chest

About

Do a bench press using a band

How to Band Bench Press

Starting Position

Fix the band to the bench, lie down, and hold both ends of the band.

Proper Form

1. Hang the band behind your back and grab the handle.

2. Extend your arms and push the band away to work your chest.

3. Slowly return to the original position.

Breathing Technique

Exhale while pushing the band and inhale while returning to the original position.

Precautions

Hold the band at chest height and do not strain your shoulders.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Band Bench Press Community

Join the Community →

Band Bench Press Related Reading

What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.
Numbers Don't Lie
3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.
Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
What Actually Matters
The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%
The goblet squat fixes forward lean, builds legs, and — per a 2024 RCT — squat breaks cut post-meal blood sugar 22%. Here's how to use it.

Curious about a Chest workout plan that includes the Band Bench Press

Band Bench Press Alternatives

Bench Press

Push Up

Band Bench Press vs Bench Press
Band Bench Press vs Dumbbell Bench Press
Band Bench Press vs Dumbbell Pullover

Band Bench Press

About