Description

The band bench press is a variation of the traditional bench press exercise that incorporates the use of resistance bands to increase the challenge and target specific muscle groups.

Starting Position

Lie flat on a bench with your feet planted firmly on the floor. Grip the barbell with hands slightly wider than shoulder-width apart and position the resistance bands under your back and secured to the bench.

Technical Execution

Lower the barbell to chest level while pushing against the resistance bands. Press the barbell back up to the starting position, maintaining tension in the bands throughout the movement.

Range of Motion

Ensure a full range of motion by lowering the barbell until it lightly touches your chest and extending your arms fully at the top of the movement.

Variations

Variations include using different band tensions, adjusting grip width, or incorporating pauses at the bottom of the movement.

Common Mistakes

Common mistakes include arching the back excessively, not maintaining proper form throughout the movement, and allowing the bands to slack during the exercise.

Practical Advice

To perform the band bench press effectively, ensure the bands are securely anchored and maintain tension throughout the movement. Focus on controlled reps and proper breathing.

Additional Notes

This exercise can help improve strength, stability, and muscle activation in the chest, shoulders, and triceps.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

chest

Secondary Muscles