Bench Press With Bands

The Bench Press With Bands is an advanced variation of the bench press where resistance bands are added to increase tension throughout the lift.

Instructions

• Attach resistance bands to the ends of the barbell and anchor them to the floor or a stable surface.
• Lie back on the flat bench, positioning your feet flat on the floor and your eyes under the barbell.
• Grip the barbell slightly wider than shoulder-width apart.
• Unrack the barbell and lower it to your chest, keeping the elbows at about a 45-degree angle to the body.
• Press the barbell back up until your arms are fully extended, while maintaining tension in the bands.

Common Mistakes to Avoid

• Not securing the bands properly, leading to unbalanced tension.
• Allowing the elbows to flare out excessively, which can lead to shoulder strain.
• Bouncing the bar off the chest instead of controlling the descent.
• Neglecting to maintain a consistent speed, which can reduce the effectiveness of the bands.

Additional Information