band bench press
band bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Step 2
Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
Step 3
Extend your arms fully, pushing the bands away from your chest.
Step 4
Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.