Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
Starting position
End position
How to Do Bench Press - With Bands
- 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.
Muscles Worked
Alternatives to Bench Press - With Bands
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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2
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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3
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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5
Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
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6
Hammer Grip Incline DB Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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7
Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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8
One Arm Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
Smith Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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10
Smith Machine Incline Bench Press
A beginner compound strength exercise that works the chest, using a machine.
Frequently Asked Questions
What muscles do bench press - with bands work?
Bench Press - With Bands primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for bench press - with bands?
Bench Press - With Bands uses resistance bands.
Bench Press - With Bands: is it suitable for beginners?
Yes. Bench Press - With Bands is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of bench press - with bands?
Barbell Incline Bench Press - Medium Grip, Decline Barbell Bench Press, Decline Dumbbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench press - with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench press - with bands can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bench Press - With Bands with AI
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