Resistance band bench press

Muscles worked: Upper arms, Shoulders
Upper armsShoulders
🔧 resistance band, Flat Bench 🔄 Also works with cable machine ↕ Push 🎗️ heavy band 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Grip the band with palms forward, hands wider than shoulder-width. Lower hands to mid-chest, elbows at 45 degrees. Explosively press hands upward, nearly extending arms. Squeeze chest at peak, maintain core tension. Control the return, preventing band snap. Keep feet planted.

Muscles Worked

Lateral HeadMedial HeadAnterior Delts
Secondary: Lower Back

Tips

Secure the resistance band to prevent slippage. Control the tempo, avoid bouncing. Engage your core for stability. Adjust band tension to your strength level. Exhale on the press, inhale on the lower. Warm up beforehand.

Similar exercises

Resistance band bench chest press Chest · 🔧 Resistance band 2/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Kettlebell bench press Shoulders, Upper arms · 🔧 Kettlebell, Flat Bench 3/10 Ez bar bench press Upper arms, Shoulders · 🔧 EZ Bar, Flat Bench 3/10 Resistance band overhead press Shoulders · 🔧 Resistance band 1/10 Resistance band shoulder press Upper arms · 🔧 Resistance band 1/10 Resistance band chest press Shoulders, Upper arms · 🔧 Resistance band 2/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10
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