Resistance Band Bench Press

The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms.

This variation uses resistance bands. With free-weight bench pressing, the greatest resistance is in the lower part of the exercise. Using resistance bands provides a second source of resistance that becomes greater as the arms extend further.

Resistance band bench press execution

1
Grip the barbell at the desired grip width (see technique).
2
Make sure your forearms and hands are aligned. The back of your hand should form a straight line with your forearm (to prevent wrist injuries).
3
Unrack the barbell by extending your arms. Move the barbell forward in a controlled manner so that it is no longer above your face but above your chest. This is your starting position.
4
Lower the weight in a controlled manner. Depending on your shoulder mobility, lower your elbows until they are beside your torso, or lower them further until the barbell is just above your chest.
5
Press explosively to bring the weight back up until your arms are nearly extended.
6
Repeat by lowering the weight in a controlled manner.

Resistance band bench press

Active muscles:

Pectoralis major (large chest muscle)
Pectoralis minor (depending on execution)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Core muscles

Resistance band bench press setup

Place a barbell at the correct height on the rack. Choose a height approximately halfway through the exercise's range of motion. Placing it too high can cause problems when attempting a final rep while fatigued.
Place a resistance band around one end of the barbell. Position it against the collar where the plates normally rest. Have someone else hold the barbell while you pass the band under the bench and attach it on the other side.
Choose the appropriate weight for the desired number of repetitions and slide the plates against the bands. Secure the plates with collars.
Lie on the bench. The barbell should be approximately level with your eyes.

Resistance band bench press technique

In addition to having a heavy barbell suspended above you, you are also stretching it like a bow, with your torso as the arrow. Bench pressing is already a classic way to get into trouble at the gym. Especially with this variation, having a training partner spot you is recommended.

In practice, it can be difficult to find the right resistance bands that are long enough and provide the right resistance.

As an alternative to resistance bands, you can also use chains. As the barbell rises, more chain comes off the floor. Some gyms have special chains that can be attached to the barbell.