Dumbbell Banded Bench Press
Boost your chest strength and muscle growth with the Dumbbell Banded Bench Press. This advanced variation uses resistance bands for increased tension and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Banded Bench Press
Description
A variation of the traditional bench press that incorporates the use of resistance bands to increase difficulty and muscle engagement.
Save Dumbbell Banded Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Banded Bench Press
- 01Setup
Lie supine on a flat bench with your feet flat on the floor and a medium-resistance band looped around your upper back, just below your armpits.
- 02Setup
Hold one end of the resistance band firmly in each hand, along with a dumbbell, ensuring the band provides tension across your chest.
- 03Setup
Position the dumbbells directly above your chest with your elbows slightly bent, palms facing each other or slightly pronated.
- 04
Inhale as you slowly lower the dumbbells towards the sides of your chest, maintaining control against the band's resistance until your elbows are slightly below the bench.
- 05
Exhale and powerfully press the dumbbells upwards by contracting your chest, driving them back to the starting position without locking your elbows.
- 06
Control the eccentric (lowering) phase against the increasing band tension, ensuring a smooth and deliberate movement.
Tips
- Maintain constant tension on the resistance band throughout the entire movement, especially during the eccentric phase, to maximize muscle engagement.
- Focus on squeezing your chest muscles at the top of the press, imagining you are trying to bring your biceps together.
- Keep your shoulder blades retracted and depressed on the bench to provide a stable base and protect your shoulders.
- Choose a band resistance that allows you to complete your desired reps with good form, ensuring the band doesn't pull the dumbbells excessively inward or outward.
Common mistakes
- Failing to keep the band securely in place, causing it to slip and disrupt the movement; ensure the band is firmly held with your hands and rests across your upper back.
- Flaring elbows out excessively during the descent, which places undue stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle relative to your torso.
- Losing control during the eccentric phase, allowing the band to pull the dumbbells down too quickly; actively resist the band's pull to maximize time under tension and muscle growth.
In the Ellim app, Dumbbell Banded 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 dumbbell banded bench press?
Get Ellim — FreeQuestions
Is Dumbbell Banded Bench Press good for beginners?
Dumbbell Banded 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 Dumbbell Banded Bench Press?
You need Dumbbell to perform Dumbbell Banded 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 Dumbbell Banded Bench Press?
Maintain constant tension on the resistance band throughout the entire movement, especially during the eccentric phase, to maximize muscle engagement. Focus on squeezing your chest muscles at the top of the press, imagining you are trying to bring your biceps together. Keep your shoulder blades retracted and depressed on the bench to provide a stable base and protect your shoulders. Choose a band resistance that allows you to complete your desired reps with good form, ensuring the band doesn't pull the dumbbells excessively inward or outward.
What are common mistakes when doing Dumbbell Banded Bench Press?
Failing to keep the band securely in place, causing it to slip and disrupt the movement; ensure the band is firmly held with your hands and rests across your upper back. Flaring elbows out excessively during the descent, which places undue stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle relative to your torso. Losing control during the eccentric phase, allowing the band to pull the dumbbells down too quickly; actively resist the band's pull to maximize time under tension and muscle growth.
Related exercises
Barbell Banded Bench Press
Chest · Barbell
Dumbbell One Arm Reverse Grip Press
Chest · Dumbbell
Dumbbell Alternating Floor Press
Chest · Dumbbell
Dumbbell Alternate Chest Press on Stability Ball
Chest · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Banded Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store