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Visual demonstration of the Band Bench Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Exercise guide

Band Bench Press

4 steps Updated 29/08/2026

Band Bench Press is a resistance exercise targeting Chest (Pectoralis Major).

Step by step

How to perform it

  1. Lie on a bench with your feet flat on the floor and place a resistance band under the bench, holding one handle in each hand. Bring your hands to shoulder height with your palms facing forward.
  2. Press the handles upward until your arms are fully extended, keeping the band aligned with your arms.
  3. Slowly lower the handles back to shoulder height with control, maintaining tension in the band.
  4. Repeat the movement for the desired number of repetitions.
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Last updated: 29/08/2026

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Band Bench Press

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