Movement overview

The Bench Press With Resistance Band is a variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.

Step-by-step cues

1. Secure a resistance band around the base of a bench or under your back, ensuring equal tension on both sides.
2. Lie flat on the bench with your feet firmly planted on the ground.
3. Grip the barbell with hands slightly wider than shoulder-width apart, ensuring the resistance band is positioned evenly across your palms.
4. Unrack the barbell and position it directly above your chest with arms fully extended.
5. Lower the barbell slowly to your chest, maintaining control and keeping elbows at a 45-degree angle to your body.
6. Press the barbell back up to the starting position by extending your arms fully, engaging your chest and triceps.
7. Repeat for the desired number of repetitions, maintaining consistent form throughout.

Technical tips

• Ensure the resistance band is securely anchored to prevent slippage during the exercise.
• Focus on a controlled tempo; avoid bouncing the bar off your chest.
• Keep your core engaged to maintain stability and prevent arching of the lower back.
• Adjust the resistance band tension to match your strength level for optimal results.
• Breathe out as you press the barbell up and inhale as you lower it down.
• Warm up adequately before performing this exercise to prevent injury.