Strength

Band Bench Press

The Band Bench Press boosts upper body strength, targeting chest, shoulders, and arms. Ideal for improving muscular endurance and stability, as resistance bands enable constant tension during the exercise.

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Band Bench Press instructions

Step-by-step instructions

Sit on a flat bench with a resistance band around your back and a handle in each hand.

Lie back onto the bench, placing your feet flat on the floor.

Hold your hands apart with your palms facing outwards, elbows bent and positioned at around shoulder height.

Push the handles upwards, by extending your arms and squeezing your chest.

Then lower the band back down in a controlled fashion, not letting the band snap back quickly. Repeat for the desired number of reps.

Sit on a flat bench with a resistance band around your back and a handle in each hand.

Lie back onto the bench, placing your feet flat on the floor.

Hold your hands apart with your palms facing outwards, elbows bent and positioned at around shoulder height.

Push the handles upwards, by extending your arms and squeezing your chest.

Then lower the band back down in a controlled fashion, not letting the band snap back quickly. Repeat for the desired number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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