Bench Press Using Resistance Bands

a.k.a. Bench Press With Bands

Differentiation: Mechanics

This variation of a Chest Press is unique. Here is how: you use a double-handle resistance band | instead of weights. The band is anchored to the underside of the bench. As you pull the band farther and make it thinner and longer,| the amount of resistance your chest feels increases. This increased resistance adds to the overall definition of your chest muscles.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain elastic exercise bands (the kind with handles).

3) Loop the exercise band around one leg of the flat bench. Adjust the ends of the band so an equal length of band are on either side of the bench.

4) Lie on your back lengthwise on the bench.

5) ...with your feet flat on the floor, wide apart for stability.

6) Grasp a handle of the exercise band in each hand.

7) ...with your palms facing your hips.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you extend your arms straight up above your head, until your arms are fully extended.

3) ...while squeezing your chest muscles.

4) This is the ending position.

5) Inhale as you lower the handles using a slow and controlled movement, bending your elbows outward...

6) ...until your forearms and upper arms form 90-degree angles to each other.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your arms and torso should form a 90-degree angle once they reach the starting position.

Be sure to maintain control of the bands' handles. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Press your shoulder blades firmly into the bench while pushing up each rep.

Keep your elbows flared outward.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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