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Bench Press - With Bands

IntermediateStrengthTier T3

You lie on a bench holding a band handle in each hand, with the band anchored under the bench leg. You lower the handles until your elbows reach about 90 degrees, then press them back up. You may feel a squeeze across your chest.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, resistance_bands

Home Options

  • weight bench + resistance band

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying on a bench, both arms fully extended straight up above his chest, gripping a band handle in each hand.

    Step 1 of 3

    Lie on the bench, grip a band handle in each hand, and extend your arms above your chest at shoulder width with your palms rotated to face down toward your feet.

  2. The same man, both elbows now bent to a right angle, handles lowered from the fully extended position.

    Step 2 of 3

    Bring the handles down slowly, keeping full control, until each elbow bends to a 90-degree angle.

  3. A man lying on a bench, both arms fully extended straight up above his chest, gripping a band handle in each hand.

    Step 3 of 3

    Lie on the bench, grip a band handle in each hand, and extend your arms above your chest at shoulder width with your palms rotated to face down toward your feet.

What you should feel

A squeeze felt across the chest as the handles are pressed back up to full extension: "bring the handles up using your pectoral muscles... squeeze your chest."

Breathing

  • Breathe out as you press the handles up to full extension ("As you breathe out, bring the handles up using your pectoral muscles").

Safety Information

Check that the resistance band is securely anchored under the bench leg before gripping the handles and lying back, since a band that slips free under tension could snap back unexpectedly. Stop and lower the handles with control if you feel a sharp or pinching pain in the shoulders, elbows, wrists, or chest at any point in the range. Keep the movement slow and controlled in both directions, rather than letting the band's tension snap the arms back up or the handles drop quickly toward the chest. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.