Resistance Band Bench Press: The Ultimate Guide to Build Chest Strength


Looking to level up your bench press game without having to wrestle with heavy weights? Say hello to the Resistance Band Bench Press! This ingenious workout technique combines the best of both worlds, providing a challenging and effective upper body workout. In this article, we’ll explore the benefits, techniques, and variations of the Resistance Band Bench Press. Get ready to pump some serious (resistance) iron! Keep reading to discover how this game-changing exercise can help you build strength and sculpt those pecs to perfection.

The resistance band bench press exercise is a command exercise used for strength training and bodybuilding. Performing this exercise improves your chest strength, upper body strength and also helps in increasing the muscles mass.

Resistance Band Bench Press

What is the Resistance Band Bench Press?

A resistance band bench press is a chest exercise in which elastic bands are used to create resistance during the pressing motion. This exercise mimics the movement of a traditional bench press but with the added resistance of bands. To perform the exercise, the bands are attached to the back of the bench, or you can attach them to an anchor point, then wrap the band around the barbell or dumbbells and perform the bench press exercise, which increases the resistance of the band. And you get the experience of extra weight. With this, you can make your exercise even more challenging.

Resistance Band Bench Press Benefits

The bench press with Resistance Bands offers several benefits over traditional bench press exercises, including:

  • Increased chest strength: The extra resistance of the bands makes the exercise challenging, thereby increasing chest strength and power.
  • Improved muscle activation: Bench press resistance bands exercises can activate more fiber’s in the chest and upper body muscles, leading to better muscle growth and development.
  • Reduced joint stress: Resistance band bench press and traditional bench press exercises put less stress on the joint in compressions, so these exercises are a good option for individuals with joint pain or injury.
  • Versatility: This exercise can be performed with a barbell or dumbbell and can be modified to target different chest parts.

How to Perform the Resistance Band Bench Press

Set Up

  1. To perform this exercise, keeping safety in mind, tie your bands to a strong solid anchor behind the bench or wrap some heavy dumbbells in it.
  2. Then lie down comfortably on the bench, keep your waist straight on the bench, and lie on the back, keeping your feet firmly on the ground while stabilizing your body completely.
  3. Wrap the band around a barbell or dumbbell and hold the weights in your hands with an overhand grip.


  1. Once you’re fully in position, bring the barbell or dumbbell down toward your chest, keeping your elbows close to your body.
  2. Pause, then return your barbell or dumbbells to the starting positions.
  3. Focus on squeezing your chest muscles as you press the weight upward.


  1. Inhale as you lower the weight towards your chest.
  2. Exhale as you press the weight back up to the starting position.
Credit: Youtube

Common Mistakes to Avoid

To get the most out of resistance band for bench press, you must avoid common mistakes that can ruin your form and limit your progress. There are some common mistakes that you should avoid. All of them are given below:

  • Allowing your elbows to flare out: During the movement, keep your elbows close to the body so that there is no unnecessary pressure on your shoulder.
  • Arching your back: Keep your back flat with the bench during exercise to avoid bending the back and spinal stress from injury.
  • Failing to engage your chest muscles: During the exercise, focus on squeezing the chest muscles while pressing the weight upwards so that you can get the maximum benefit from this exercise.
  • Using too much weight: Start lightly, taking care of proper form and technique, and gradually increase the weight according to your strength and skill.

Variations of Resistance Bands Bench Press

Resistance band bench press exercises target different chest areas and can be modified to provide a greater challenge. Some popular variations are listed below:

Incline Resistance Bands Bench Press

This variation targets the upper portion of the chest and helps you create a more sculpted look. To perform this variation, adjust the bench to a 30-45 degree angle and perform the exercise like a traditional incline bench press.

Incline Resistance Bands Bench Press

Decline Resistance Bands Bench Press

This variation targets the lower portion of the chest and helps you add thickness and size. To perform this variation, adjust the bench to a 30-45 degree decline and perform the exercise like a traditional decline bench press.

Decline Resistance Bands Bench Press

Close-Grip Resistance Bands Bench Press

This variation targets the triceps and the inner portion of the chest and helps you create greater muscle definition and separation. To perform this variation, grip a barbell or dumbbell between your hands closer than a traditional bench press.

Credit: Youtube

How to Incorporate Resistance Bands Bench Press into Your Workout Routine

Resistance bands bench presses can be incorporated into your workout in different ways depending on your goals and fitness level. Below are some options that you can consider:

  • Perform resistance-off bench presses as part of your regular chest workout, aiming for 8-12 reps in 3-4 sets.
  • Use resistance bench presses as a warm-up exercise before your main chest workout, doing 2-3 sets of 12-15 reps with lighter weights.
  • Combine the resistance bands for bench press with other resistance band exercises for a full-body workout that targets multiple muscle groups.

Resistance Bands Bench Press vs. Traditional Bench Press

Resistance bands and traditional bench presses are both effective exercises for building chest strength, but there are some key differences between the two. Resistance band bench press offers greater versatility, reduced joint stress, and improved muscle activation, whereas the traditional bench press offers greater resistance and muscle overload. You can include one or both exercises in your workout routine, depending on your goals and fitness level.

Safety Considerations

Whenever you do any exercise, it is very important for you to use the right way and the right form so that you do not suffer any harm and you get the most benefit. When you perform bench press exercises with a resistance band, it is important to keep the following points in mind:

  • Choose the right weight according to your fitness level
  • While performing the exercise, keep your waist flat on the bench.
  • keep your elbows close to your body
  • Apply force while pressing your chest muscles
  • Breathe in and out as described in the technique section above.

If you have a previous injury or medical condition, be sure to consult with your trainer or doctor before starting a new exercise program.

Resistance Band Bench Press Alternative

If you want to try another exercise using resistance bands instead of the traditional bench press, then below are some alternative exercises that you can try:

Resistance Band Chest Press

Tie the resistance band to something sturdy, such as a pole or door frame. Then hold one end and the other firmly in the other hand and stand facing the opposite side on which the band is tied. Take a step forward to create tension in the band, then press your arms forward until your arms are straight. Then come back to starting position.

Resistance Band Push-Up

Place the resistance band on the upper back and hold its end with your hands. Get into a push-up position with both hands on the ground, then lower your chest toward the ground and keep your elbows at your sides. Then come back to starting position.

Resistance Band Fly

Tie the resistance band to something sturdy at shoulder height. Then stand facing the anchor point and hold both ends of the band in both your hands. Then by turning the palms forward, slowly move both your hands upwards close to each other in front of the chest. Then come back to starting position.

Resistance Band Floor Press

Lie on the floor and loop the resistance band under the shoulder blades. Then, press the hand straight upwards by holding one end in one hand and the other end in the other hand. After that, slowly bring the arms back to the ground.


The resistance band bench press is one such exercise which is very beneficial for increasing the strength and size of the chest. If you include it in your workout routine and perform it in the right way and proper form, you can give your chest a great shape. Remember to start this exercise with lightweight in the beginning and gradually increase your strength and skill, which will help you increase the set’s weight. Additionally, you can try different variations of the resistance bands bench press to target different areas of your chest.

Also Check | Resistance Band Lat Pulldown: A Complete Guide for Killer Back


The workouts, exercises, weight loss, diet and nutrition provided on are for educational purposes only and should not be taken as a substitute for medical advice or a qualified fitness instructor. Always consult with a qualified fitness professional and your health care provider before beginning any exercise program or nutrition regimen.

Frequently Asked Questions (FAQs)

Can I perform the resistance band bench press without a bench?

Yes, you can perform the exercise on the floor or on a stability ball instead of a bench.

Do I need to use a barbell or dumbbells for the resistance bands bench press?

No, you can use just the resistance bands if you prefer.

How often should I perform the resistance bands bench press?

It depends on your fitness goals and overall workout routine. However, aim to perform the exercise 1-2 times per week for best results.

Can the resistance bands bench press help with weight loss?

While the exercise can help build muscle, it’s not specifically designed for weight loss. Incorporating cardiovascular exercise and a healthy diet is important for weight loss.

Is the resistance band bench press suitable for beginners?

Yes, but it’s important to start with a lighter weight and focus on proper form and technique to avoid injury.

Abhijit is deeply passionate about regularly visiting the gym and immersing himself in the satisfying activity of weightlifting. He constantly seeks new opportunities to enhance his fitness skills and prowess. What sets Abhijit apart is his genuine enthusiasm for not only physical exertion but also sharing his knowledge and experiences in health and fitness. He aspires to empower fellow enthusiasts in their challenging pursuit of achieving their own ambitious fitness goals.

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