Bench Press - With Bands
How to do the Bench Press - With Bands with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Bands
How to do the Bench Press - With Bands
- 1
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- 2
Once the band is secure, grab it by both handles and lie down on the bench.
- 3
Extend your arms so that you are holding the band handles in front of you at shoulder width.
- 4
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- 5
Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- 6
As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 7
Repeat the movement for the prescribed amount of repetitions of your training program.
Log it, see it on your body.
Every Bench Press - With Bands set you log feeds Ascend's anatomy heatmap — so your chest volume is visible at a glance — and counts toward your bodyweight-strength tier.
More chest exercises
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