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Dumbbell Bench Press with Resistance Band
A dumbbell bench press variation using a resistance band for added variable tension that targets the chest, front shoulders, and triceps to build upper body strength and hypertrophy; helps overcome sticking points.
About Exercise
Equipment
Dumbbells, Bands, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie supine on a flat bench with feet flat on the floor. Loop a resistance band around your upper back and hold the ends with each hand alongside the dumbbells, positioning them above your chest with arms extended but elbows slightly bent.
- Inhale and lower the dumbbells to the sides of your chest, keeping elbows at a 45-degree angle.
- Exhale and press the dumbbells upward, extending your arms nearly to lockout while contracting your chest.
- Avoid letting the dumbbells touch at the top.
- Repeat for prescribed reps, controlling the descent against band tension.
Coaching Tips
Form Cues
- Retract shoulder blades
- Elbows at 45 degrees
- Drive through chest
- Keep core tight
Breathing
Inhale during the lowering phase and exhale forcefully during the pressing phase while bracing your core.
Tempo
3-1-1
Range of Motion
Lower dumbbells until handles are level with your chest; press until arms are nearly straight without hyperextending elbows.
Safety
Safety Notes
- Secure band to prevent slippage
- Start with light weights and band tension
- Maintain neutral wrist position
- Stop if shoulder pain occurs
Spotting
Spotter assists by supporting elbows during the press if needed; not typically required but recommended for heavy loads.
Common Mistakes
- Flaring elbows excessively
- Bouncing weights off chest
- Allowing dumbbells to collide at top
- Over-arching lower back
When to Avoid
- Shoulder impingement
- Acute wrist or elbow injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
Build Up First
- Mastery of standard dumbbell bench press
- Familiarity with resistance band setup
Also known as
Banded Dumbbell Bench Press, Dumbbell Press with Band, Resistance Band Dumbbell Press
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