Reverse Band Bench Press
How to do the Reverse Band Bench Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Forearms, Lats, Mid Back, Shoulders
Barbell
How to do the Reverse Band Bench Press
- 1
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
- 2
Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- 3
Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- 4
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Log it, see it on your body.
Every Reverse Band Bench Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Reverse Band Bench Press: common questions
What muscles does the Reverse Band Bench Press work?
The Reverse Band Bench Press primarily works the Triceps. It also recruits the Chest, Forearms, Lats, Mid Back and Shoulders as supporting muscles.
Is the Reverse Band Bench Press suitable for beginners?
The Reverse Band Bench Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Reverse Band Bench Press?
To do the Reverse Band Bench Press you'll need a barbell.
Is the Reverse Band Bench Press a compound or isolation exercise?
The Reverse Band Bench Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Reverse Band Bench Press with correct form?
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell. Follow the full step-by-step above for the complete movement.
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