Band Bench Press

Enhance your chest workout with the Band Bench Press. This exercise uses resistance bands to progressively increase tension, building strength and power

AdvancedChest Band

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Band Bench Press

Compound

Barbell Wide Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Barbell Weighted Bench Press

Chest · Pectoralis Major Clavicular Head · Barbell

Intermediate

Compound

Band Low Chest Press

Chest · Pectoralis Major Clavicular Head · Band

Intermediate

Compound

Band Standing Chest Press

Chest · Pectoralis Major Sternal Head · Band

Intermediate

Description

A strength training exercise that targets the chest muscles. It involves the use of bands to increase resistance, in addition to the weight of the barbell.

Save Band Bench Press to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Band Bench Press

01
Setup
Lie supine on a flat bench with your feet firmly planted on the floor. Loop a resistance band around the back of the bench or under your shoulder blades, then thread each end through the sleeves of a barbell.
02
Setup
Grip the barbell with an overhand grip, slightly wider than shoulder-width, ensuring the band is securely looped around the bar and creating tension. Unrack the barbell, holding it directly above your chest with arms fully extended.
03
Inhale as you slowly lower the barbell towards your mid-chest, keeping your elbows tucked slightly inward, about 45 degrees from your torso. Control the descent until the bar lightly touches your chest or just above it.
04
Exhale forcefully as you press the barbell back up to the starting position, extending your elbows fully but without locking them. Focus on squeezing your chest muscles at the top of the movement against the increasing band resistance.
05
Maintain a slight arch in your lower back, keeping your glutes and upper back in contact with the bench throughout the entire movement. Control the eccentric (lowering) phase to maximize muscle engagement.

Tips

Maintain constant tension on the band throughout the entire range of motion, even at the bottom, to maximize muscle activation and benefit from the progressive resistance.
Focus on driving your feet into the floor and squeezing your glutes to create a stable base, which enhances your pressing power and overall stability.
Keep your wrists straight and stacked directly over your forearms to prevent wrist strain and effectively transfer force from your hands through the barbell.
Control the negative portion of the lift, slowly lowering the bar against the band's decreasing tension, to further challenge your chest muscles and improve hypertrophy.

Common mistakes

Flaring elbows too wide puts excessive stress on the shoulder joints; instead, keep your elbows tucked at approximately a 45-degree angle to your torso.
Bouncing the bar off your chest reduces tension and can cause injury; instead, control the descent and lightly touch your chest before pressing up with intention.
Losing tightness in the back and core compromises stability and power; instead, actively brace your core and drive your upper back into the bench throughout the lift.

In the Ellim app, Band Bench Press unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train band bench press?

Get Ellim — Free

Questions

What muscles does Band Bench Press work?

Band Bench Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.

Is Band Bench Press good for beginners?

Band Bench Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band Bench Press?

You need Band to perform Band Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band Bench Press?

Maintain constant tension on the band throughout the entire range of motion, even at the bottom, to maximize muscle activation and benefit from the progressive resistance. Focus on driving your feet into the floor and squeezing your glutes to create a stable base, which enhances your pressing power and overall stability. Keep your wrists straight and stacked directly over your forearms to prevent wrist strain and effectively transfer force from your hands through the barbell. Control the negative portion of the lift, slowly lowering the bar against the band's decreasing tension, to further challenge your chest muscles and improve hypertrophy.

What are common mistakes when doing Band Bench Press?

Flaring elbows too wide puts excessive stress on the shoulder joints; instead, keep your elbows tucked at approximately a 45-degree angle to your torso. Bouncing the bar off your chest reduces tension and can cause injury; instead, control the descent and lightly touch your chest before pressing up with intention. Losing tightness in the back and core compromises stability and power; instead, actively brace your core and drive your upper back into the bench throughout the lift.