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Bench Press - With Bands

A beginner strength exercise for the chest, done with a resistance band.

Bench Press - With Bands: starting positionBench Press - With Bands: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Resistance band
Level
Beginner
Type
Compound
Movement
Push

How to do the 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bench Press - With Bands

Questions

What muscles does the Bench Press - With Bands work?

Mainly the chest, with the shoulders and triceps helping.

Is the Bench Press - With Bands good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bench Press - With Bands?

Good alternatives that train the chest: Cross Over - With Bands, Alternating Floor Press, Barbell Bench Press - Medium Grip or Barbell Incline Bench Press - Medium Grip.

How many sets and reps of the Bench Press - With Bands should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).