Bench Press - With Bands

Bench Press - With Bands is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with resistance bands.

How to do it

1. 1Using a flat bench secure a band under the leg of the bench that is nearest to your head.
2. 2Once the band is secure, grab it by both handles and lie down on the bench.
3. 3Extend your arms so that you are holding the band handles in front of you at shoulder width.
4. 4Once 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. 5Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
6. 6As 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. 7Repeat the movement for the prescribed amount of repetitions of your training program.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.