Hominin · exercise
Bench Press - With Bands
Bench Press - With Bands is a beginner strength exercise using bands. It works the chest, with help from the shoulders and triceps.
beginnerbandspush movementcompoundstrength
- Main muscles
- chest
- Also works
- shoulders, triceps
How to do it
- Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- Once the band is secure, grab it by both handles and lie down on the bench.
- Extend your arms so that you are holding the band handles in front of you at shoulder width.
- Once 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.
- Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- As 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.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Cross Over - With Bands · bands, beginner
- Alternating Floor Press · kettlebells, beginner
- Barbell Bench Press - Medium Grip · barbell, beginner
- Barbell Incline Bench Press - Medium Grip · barbell, beginner
- Butterfly · machine, beginner
- Cable Chest Press · cable, beginner
- Cable Crossover · cable, beginner
- Cable Iron Cross · cable, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).