Band Bench Press

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior

Equipment

• Resistance Band
• Flat Bench

Technique

1. Pass a long resistance band under a flat bench and lie down holding one end in each hand.
2. Bring your hands beside your chest, palms facing your feet.
3. Press your hands up until your arms are straight over your chest.
4. Lower slowly back to the chest.

Cues

• Fight the band on the way down; do not let it pull you.
• Shorten the grip on the band for more resistance.

Common mistakes

• Letting the band snap the hands back down.
• Using a worn or nicked band that could tear.

Variations

• Seated Band Bench Press

Alternatives

• Push-Up
• Dumbbell Bench Press
• Cable Bench Press