How to do the Band Bench Press
Band Bench Press is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using band, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Band Bench Press demonstration · © GymiaFit
Band Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
- 3Extend your arms fully, pushing the bands away from your chest.
- 4Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
- 5Repeat for the desired number of repetitions.
Band Bench Press — questions
What muscles does the Band Bench Press work?
The Band Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Band Bench Press?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Bench Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Bench Press?
Band One Arm Twisting Chest Press, Assisted Chest Dip (kneeling), Assisted Seated Pectoralis Major Stretch With Stability Ball train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.