How to Do Band Bench Press

Band Bench Press is a chest exercise using bench and resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Bench Press

  1. 01Secure the resistance band under the bench or to heavy dumbbells and loop the ends over the barbell.
  2. 02Lie flat on the bench with eyes under the bar and feet pressed firmly into the floor.
  3. 03Unrack the bar and lower it toward the lower sternum while keeping the elbows at a 45-degree angle.
  4. 04Drive the bar upward against the increasing band tension until the arms reach full extension.
  5. 05Timed breathing requires an inhale on the descent and a forceful exhale as the bar clears the midpoint.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the resistance band from snapping the bar down by maintaining active tension in the triceps during the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Band Bench Press questions

What muscles does Band Bench Press work?

Band Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Band Bench Press correctly?

Secure the resistance band under the bench or to heavy dumbbells and loop the ends over the barbell. Lie flat on the bench with eyes under the bar and feet pressed firmly into the floor. Unrack the bar and lower it toward the lower sternum while keeping the elbows at a 45-degree angle. Drive the bar upward against the increasing band tension until the arms reach full extension. Timed breathing requires an inhale on the descent and a forceful exhale as the bar clears the midpoint.

What is the A90 coach tip for Band Bench Press?

Prevent the resistance band from snapping the bar down by maintaining active tension in the triceps during the descent.

Is Band Bench Press suitable for beginners?

Band Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Bench Press?

Band Bench Press uses bench and resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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