Bench Press - With Bands
A flat bench press using resistance bands instead of a barbell, which trains the chest, shoulders and triceps with tension that increases as you press up. It suits beginners or anyone training at home.
How to do the bench press - with bands
- Secure a resistance band under the leg of a flat bench nearest your head, then lie down on the bench.
- Grab a handle in each hand and extend your arms in front of you at shoulder width.
- Rotate your wrists so your palms face away from you; this is your starting position.
- Lower the handles slowly until your elbows form roughly a right angle, keeping full control of the band.
- Press the handles back up using your chest as you breathe out, squeezing at the top.
- Repeat for the rest of your set, keeping the lowering phase slower than the press.
Original library instructions (7 steps)
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Common mistakes
- Letting the band go slack at the top of the press; keep tension through the whole range of motion.
- Rushing the lowering phase; take about twice as long to lower the handles as you do to press them.
- Setting the band too loosely under the bench so it slips; anchor it firmly before you start.
- Flaring the elbows out too wide; keep them at a moderate angle to protect the shoulders.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a thicker band for more resistance rather than trying to speed up the reps.
- Keep your shoulder blades pressed into the bench for a stable base to press from.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the band bench press good for beginners?
Yes, it is a gentler way to learn the pressing motion and is easy to set up at home without a barbell.
Band bench press vs barbell bench press, which is better?
They train the chest differently. Bands give rising resistance and are easy to travel with, while a barbell allows heavier consistent loading for building strength.
