How to perform Band Bench Press with proper form

Equipment Needed

• Resistance bands
• Flat bench

Setup

1. Secure the Bands: Anchor the resistance bands under the legs of the bench or use a band peg if available.
2. Position the Bands: Loop the bands over your chest area or through the handles if using handles.

Starting Position

1. Lie Down: Position yourself on the bench with your back flat and feet firmly planted on the floor.
2. Grip the Bands: Grab the bands with both hands at shoulder-width, palms facing forward.

Execution

1. Start Position: Begin with your hands near your chest, elbows bent at a 45-degree angle.
2. Press Upward: Push the bands upward until your arms are fully extended without locking your elbows.
3. Control the Descent: Slowly lower the bands back to the starting position, keeping control throughout the movement.

Key Form Tips

• Keep Wrists Straight: Maintain a neutral wrist position to avoid strain.
• Engage Core: Keep your core tight for stability.
• Use Full Range of Motion: Ensure the bands are stretched adequately at the top of the movement.

Common Mistakes

• Elbows Flared Out: Maintain a 45-degree angle to protect your shoulders.
• Arching the Back: Ensure your back remains flat against the bench.

By following these steps and tips, you'll execute the Band Bench Press with proper form for optimal benefits.