Resistance Band Bench Press
Resistance band bench press is an upper-body pressing exercise that targets the chest, triceps, and front shoulders to build lockout strength and explosiveness, using variable resistance for joint-friendly training.
About Exercise
Equipment
Bands, Flat Bench
Difficulty
3/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Lower Back
Popularity Score
7
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
Triceps
7/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Lower Back
4/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Anchor a loop resistance band behind your back or under the bench while lying supine on a flat bench with feet flat on the floor and shoulder blades retracted.
- Grip the band ends with palms facing forward, hands slightly wider than shoulders.
- Inhale and lower the hands to mid-chest level with elbows at 45 degrees.
- Exhale and press hands upward explosively until arms nearly extend.
- Squeeze chest at the top while maintaining core tension.
- Control the descent without letting the band snap back.
- Repeat for reps while keeping feet planted.
Coaching Tips
Form Cues
- Elbows at 45 degrees
- Shoulder blades packed
- Drive through heels
- Squeeze chest hard
- Control the eccentric
Breathing
Inhale during the lowering phase and exhale forcefully during the press.
Tempo
2-1-1
Range of Motion
Lower to mid-chest contact or elbows at 90 degrees; press to near full arm extension without elbow lockout.
Safety
Safety Notes
- Inspect bands for damage before use
- Secure anchoring to prevent slippage
- Start with light resistance
- Avoid if acute shoulder pain present
- Use spotter for heavy barbell variations
Spotting
For band-only, no spotter needed; for barbell variations, position behind to assist on failed reps or use rack safeties.
Common Mistakes
- Flaring elbows wide
- Excessive back arch
- Snapping band on descent
- Uneven band tension
- Letting shoulders shrug up
When to Avoid
- Shoulder impingement
- Wrist injuries
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Master basic bench press form
- Understand band setup safety
Also known as
Banded Bench Press, Band Bench Press
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