Resistance Band Bench Press: The Perfect Addition to Your Home Gym


  1. What Are the Benefits of a Resistance Band Bench Press?
  2. How to Do Resistance Band Bench Press?
  3. Bench Press With Resistance Band Variations
  4. Tips for Using Resistance Band Bench Press

The resistance band bench press is like a bench press, but instead of lifting heavy weights, you use elastic exercise bands. These bands provide resistance so you can still get a good workout, but it's generally easier on your joints since the resistance feels softer.

There are lots of options with resistance band bench press. You can do a standard bench press, incline bench press (with the bench at an angle), decline bench press (feet higher than head), band bench flys to isolate the chest, or various other progressions. Combine it with other upper body exercises like triceps dips, shoulder presses or lat pulldowns for a full workout.

The resistance band bench press provides an easy, low-impact way to strengthen and build your chest, shoulders and triceps. It's a great option if you have injuries, limited mobility or just want to reduce joint stress. The bands accommodate a wider range of motion so you can reap more benefits from each rep. Give the resistance band bench press a try and feel the stretch and burn!

What Are the Benefits of a Resistance Band Bench Press?

There are many benefits to bench pressing with a resistance band, but the main benefits are the following five reasons:

Increased muscle activation - A Study has shown that resistance bands activate more muscle fibers than free weights, resulting in more force. In other words, you'll be able to improve your bench press and increase your muscle mass while practicing the resistance band bench press regularly.

Improve balance and coordination - Bench pressing with a resistance band will challenge your stabilizers and improve your balance and coordination. The resistance band provides an unstable surface, forcing your stabilizer muscles to work harder. So not only will you build chest and arm strength, but you'll also improve your overall mobility.

Different Intensity Curves - Usually, the bench press feels hard at the bottom, and you might have some sticking spots at that stage, but as you move up, it becomes easier to press. However, resistance bands invert this intensity curve. When you stretch the strap, it adds more tension and makes it harder to compress the lock. This property helps create new stress on your muscles and allows them to progress, improve technique, and break through sticking points.

Increased metabolic demands - Because resistance bands require more energy to stabilize, they also increase your metabolic demands. This means you'll burn more calories and fat while exercising. Plus, the increased metabolic demands will continue after you've finished your workout, so you'll continue to burn calories and fat for hours after your workout.

Longer recovery time - Since the band bench press puts more stress on your muscles, it may take more time to recover and prepare for another chest workout. Always keep this in mind when planning your activities.

How to Do Resistance Band Bench Press?

The resistance band bench press is performed the same way as the standard barbell bench press, with one key difference. These steps will ensure you're performing the resistance band bench press correctly and getting the most out of the exercise.

  • Set up a bench press station with a barbell and resistance bands. You can fix them on a shelf (in which case you need 2 bands) or on a bench (1 band is enough).
  • Attach the resistance bands to the bar so they are evenly distributed on each side.
  • Lie on a bench and hold a barbell in your overhand, with your hands shoulder-width apart.
  • Lower the bar to your chest just as you did in the traditional variation.
  • Push the barbell up, extend your arms until straight, and repeat.
  • Perform 3-5 sets of 6-10 reps.

Bench Press With Resistance Band Variations

You can perform many different exercises with resistance band bench presses. Here are some of the most popular.

Standard Band Bench Press: This is the essential exercise described above. Attach the resistance band to the barbell, lower, and push up.

Narrow Grip Band Bench Press: This exercise is performed similarly to a standard bench press but with a narrower grip. This places more emphasis on the triceps.

Incline Band Bench Press: This exercise is performed on an incline bench rather than a flat bench. This targets the upper chest muscles.

Decline Band Bench Press: This exercise is performed on an incline bench rather than a flat bench. This targets the lower pecs.

Tips for Using Resistance Band Bench Press

There are better workout forms than the resistance band bench press for beginners. Beginners were those with less than two years of strength training experience. Beginners can try these 10 Resistance Band Exercises and Workouts for Beginners. You should further evaluate your physical condition and use a level when using a resistance band bench press. Otherwise, it may cause damage to your body. So, it is recommended to consult professional coaches and people before exercising.

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