How to perform Band Bench Press with proper form
Equipment Needed
- Resistance bands
- Flat bench
Setup
- Secure the Bands: Anchor the resistance bands under the legs of the bench or use a band peg if available.
- Position the Bands: Loop the bands over your chest area or through the handles if using handles.
Starting Position
- Lie Down: Position yourself on the bench with your back flat and feet firmly planted on the floor.
- Grip the Bands: Grab the bands with both hands at shoulder-width, palms facing forward.
Execution
- Start Position: Begin with your hands near your chest, elbows bent at a 45-degree angle.
- Press Upward: Push the bands upward until your arms are fully extended without locking your elbows.
- 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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest