How to perform Band Bench Press with proper form
Equipment Needed
- Resistance bands
- Flat bench
Setup
- Secure the Bands: Anchor the resistance bands under the legs of the bench or use a band peg if available.
- Position the Bands: Loop the bands over your chest area or through the handles if using handles.
Starting Position
- Lie Down: Position yourself on the bench with your back flat and feet firmly planted on the floor.
- Grip the Bands: Grab the bands with both hands at shoulder-width, palms facing forward.
Execution
- Start Position: Begin with your hands near your chest, elbows bent at a 45-degree angle.
- Press Upward: Push the bands upward until your arms are fully extended without locking your elbows.
- Control the Descent: Slowly lower the bands back to the starting position, keeping control throughout the movement.
Key Form Tips
- Keep Wrists Straight: Maintain a neutral wrist position to avoid strain.
- Engage Core: Keep your core tight for stability.
- Use Full Range of Motion: Ensure the bands are stretched adequately at the top of the movement.
Common Mistakes
- Elbows Flared Out: Maintain a 45-degree angle to protect your shoulders.
- Arching the Back: Ensure your back remains flat against the bench.
By following these steps and tips, you'll execute the Band Bench Press with proper form for optimal benefits.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest