Banded Bench Press

Bench press with anchored bands: the resistance increases toward lockout.

• Compound
• Barbell
• Intermediate

How to do it

• Anchor the bands to the base of the rack or to heavy dumbbells; tension must be symmetrical
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s under control and press with intent: the band gets heavier toward lockout

Common mistakes

• Bouncing off the chest
• Using damaged or poorly anchored bands

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips