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All exercises

Band bench press

Beginner

Band bench press is a compound resistance band exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. 2Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Extend your arms fully, pushing the bands away from your chest.
  4. 4Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell bench pressDumbbell
  • Barbell bench pressBarbell
  • Cable bench pressCable
  • Cable seated chest pressCable
  • Resistance band seated chest pressResistance band
  • Drop push upBodyweight

Harder variations

  • Band one arm twisting chest pressResistance band
  • Dumbbell one arm decline chest pressDumbbell
  • Dumbbell one arm incline chest pressDumbbell
  • Barbell bench pressBarbell
Logged today · 2 min restBand bench press

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band chest flyResistance band
  • Band decline chest pressResistance band