# Band Bench Press

URL: https://heatsy.app/ex/band-bench-press

Also known as: Resistance 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](https://heatsy.app/ex/seated-band-bench-press)

## Alternatives

- [Push-Up](https://heatsy.app/ex/push-up)
- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)
- [Cable Bench Press](https://heatsy.app/ex/cable-bench-press)