Exercise library · Chest

How to Do Bench Press - With Bands

Step-by-step instructions, muscles worked and workouts that use the bench press - with bands.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Cross Over - With BandsChest

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Incline Dumbbell PressChest

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Gear for this exercise

Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.