Bench Press - With Bands

Technique

How to perform Bench Press - With Bands

1. Secure the middle of a handled tube band beneath the bench leg nearest your head so the anchor stays in place as you press.
2. Hold one handle in each hand and lie on the flat bench with your feet planted.
3. Position the handles beside your chest with the elbows bent and the palms facing toward your feet.
4. Press the handles upward over your chest, extending your elbows while keeping your torso and shoulders supported.
5. Lower the handles under control toward the starting position without letting the band snap them back.
6. Repeat through the range you can control while keeping the anchor and bench stationary.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.