Reverse Band Bench Press

Technique

How to perform Reverse Band Bench Press

1. Place a flat bench inside the power rack and set the bar at a reachable unracking height.
2. Attach one long loop band above each end of the bar so the two sides provide balanced upward assistance through the press.
3. Lie with your upper back and hips supported, feet planted and shoulder blades set against the bench.
4. Take an even grip that lets you control the bar with your wrists supported over your forearms; brace before unracking.
5. Lower the bar under control toward your lower chest, keeping your forearms beneath it near the bottom.
6. Pause briefly at the chest, then press upward to straighten your elbows without lifting your hips off the bench.
7. Maintain control as band assistance decreases, then return the bar to the rack after the set.

Programming relevance

Muscles involved

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