Seated Band Bench Press

Body region

• Chest
• Arms

Equipment

• Resistance Band
• Adjustable Bench

Technique

1. Loop a band around the back of an upright bench, then sit with your back against the pad.
2. Hold the band ends at chest height, elbows bent and below the wrists.
3. Press the hands forward until the arms are straight, then return slowly.

Cues

• Keep shoulder blades pressed back into the pad.
• Control the return; do not let the band snap you back.

Common mistakes

• Rounding the shoulders forward at the end of the press.
• Letting the band slide up or down the bench.

Alternatives

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