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Exercises › Chest › Bench Press - With Bands

Bench Press - With Bands

Bench Press - With Bands is a beginner compound band exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Bench Press - With Bands: starting position
Starting position
Bench Press - With Bands: end position
End position

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.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bench Press - With Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the bench press - with bands work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of bench press - with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bench press - with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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