Start
End
Bench Press - With Bands
بنش برس بمطاطات المقاومة
Target Muscles
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
- 2
Once the band is secure, grab it by both handles and lie down on the bench.
- 3
Extend your arms so that you are holding the band handles in front of you at shoulder width.
- 4
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- 5
Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
- 6
As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 7
Repeat the movement for the prescribed amount of repetitions of your training program.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
