Bench Press - With Bands
Strength · Beginner · Chest
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Open the app →- Primary muscles
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Bands
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Chest
Also works: Shoulders, Triceps
How to do it — Bench Press - With Bands
- 1Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- 2Once the band is secure, grab it by both handles and lie down on the bench.
- 3Extend your arms so that you are holding the band handles in front of you at shoulder width.
- 4Once 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.
- 5Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- 6As 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.
- 7Repeat the movement for the prescribed amount of repetitions of your training program.
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