Bench Press (Band)

A bench press variation using resistance bands anchored under the bench, providing accommodating resistance that increases at lockout.

Instructions

1. Secure a resistance band under the leg of a bench nearest your head.
2. Lie back on the bench and grab both handles of the band.
3. Position the handles at shoulder height with elbows bent at roughly 90 degrees.
4. Press your feet firmly into the ground for stability.
5. Rotate your wrists so your palms face away from your body.
6. This is your starting position with the band already creating tension.
7. Bring the handles slowly down toward your chest, controlling the descent.
8. Lower until your elbows form approximately a 90-degree angle or slightly deeper.
9. Press the handles upward using your chest muscles, accelerating through the movement.
10. Lock out your arms at the top and return to the starting position.

Tips

• Accommodating resistance from the band increases as you press, challenging lockout strength.
• Take at least twice as long to lower the weight as to press it upward.
• The band resistance is greatest at the top, excellent for developing lockout strength.
• This variation is superior to bands alone for chest development and pressing strength.
• Perform 3-4 sets of 8-10 reps for optimal strength and hypertrophy development.
• Band tension should be significant at both the bottom and top positions.