Chest, Hyperstrike Exercise Videos, Shoulders, Triceps

Band Bench Press

[Elite_video_player id=”370″]

Muscle Groups
  • Chest
  • Shoulders
  • Triceps
  • Chest strength
  • Front deltoids strength
  • Triceps strength


The bench press performed with a resistance band works the chest, shoulders and triceps. The resistance on the band increases as you press away from you chest and decreases as you return to the starting position at the bottom. The resistance band also recruits the stabilizer muscles around the shoulders. You’ll want to find a band with enough resistance at the top of the movement, also called the “positive” portion of the exercise.


  • Lying on a bench, hold the bands over the chest, arms straight, hands placed slightly outside of shoulder width.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the bands to the top of the chest.
  • Press the bands back up to the top, until your arms are straight.


  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench