Bench Press with Resistance Bands and Weights

At a Glance

Exercise Muscle

Chest, Triceps, Shoulders

Exercise Equipment Needed

41" Band, 41" band pair

Exercise Force


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The bench press is arguably the most impressive testaments of strength there is. It is a complex exercise that lends itself well to upper-body muscle hypertrophy. The compound movement recruits muscles across your upper body including your chest, back, shoulders, triceps, core and glutes.

Powerlifting bands are a valuable training tool due to the ascending resistance -- meaning that the load gets incrementally heavier throughout your range of motion as you push. Our weight lifting bands give you less resistance at the bottom when your muscles have less force and the more resistance during your press as your muscles give more force.

  1. You have two options:

    1. 1 Band: Wrap one exercise band around the bottom of a bench and insert the ends onto either side of a barbell.

    2. 2 Bands: Connect an exercise band on either side of the barbell to a low lying anchor point such as a heavy barbell.

  2. Set your feet, position your body, and then proceed to lower the bar to your chest.

  3. Push through your feet and press the bar back up to starting position.


  • Try and lower the bar slowly as it descends and never bounce it off your chest.

  • Keep your elbows in close to your body to avoid placing unnecessary strain on your pecs.

  • Loop the weight lifting bands around the barbell to increase the resistance

  • Take a deep breath in as you lower the bar so you can time your exhale during the press up.

Target Muscles:  Chest, Triceps, Shoulders

Recommended Bands (2 Band Option): 2 Heavy Resistance Bands (minimal resistance), 2 Robust Resistance Bands (medium resistance), 2 Power Resistance Bands (heavy resistance)

Recommended Bands (1 Band Option):  Medium Workout Band (minimal resistance),  Heavy Workout Band (medium resistance), Robust Workout Band (maximum resistance)

Force:  Press

Position: Supine

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