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Chest · Band · Beginner

How to do Band Bench Press

The band bench press is a resistance exercise targeting the pectoral muscles using a resistance band. It mimics the traditional bench press but uses bands instead of weights, making it accessible and effective for building chest strength with less equipment.

Band Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Band
Level
Beginner
Category
Chest

How to do Band Bench Press, step by step

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

Station taken, or training at home? Alternatives to Band Bench Press →

Muscles worked

Band Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Band Bench Press in SPLYT

Band Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →