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Chest · Band
Band Bench Press
Band Bench Press is a beginner compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs a band and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Band Bench Press
- Lie on a bench with your feet flat on the floor and place a resistance band under the bench, holding one handle in each hand. Bring your hands to shoulder height with your palms facing forward.
- Press the handles upward until your arms are fully extended, keeping the band aligned with your arms.
- Slowly lower the handles back to shoulder height with control, maintaining tension in the band.
- Repeat the movement for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely placed under the bench to avoid slipping.
- Exhale as you press the band upward and inhale as you lower it back down.
- Perform the exercise slowly and with control to maximize muscle engagement.
Band Bench Press alternatives
More pectorals exercises
Band Bench Press FAQ
What muscles does Band Bench Press work?
Band Bench Press mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Band Bench Press?
You need a band and a bench.
How many sets and reps of Band Bench Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Bench Press good for beginners?
Yes. Band Bench Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Bench Press?
Other exercises for the pectorals include Barbell Bench Press, Dumbbell Bench Press, Barbell Incline Bench Press and Barbell Bench Press Incline.
For developers
Use Band Bench Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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