Resistance Band Bench Press: The Perfect Addition to Your Home Gym

The resistance band bench press is a versatile and practical exercise that targets your chest muscles. This exercise is an excellent addition to your home gym routine. Please keep reading to learn how to perform the resistance band bench press properly and why it's a valuable exercise to include in your fitness regimen.

What is a bench press with resistance bands? 

The resistance band bench press is a type of bench press that uses a resistance band to provide additional load. The resistance band is attached to a barbell or resistance bar or something you can push up on, so when you push the weight up, the resistance band stretches and adds tension. It's a great exercise to increase the challenge of your workout and build strength and explosiveness. Additionally, since the resistance bands provide an unstable surface, they strengthen your stabilizer muscles and improve your balance and coordination.


A band on the bench press helps add a resistance that fits the strength curve.


In other words, the resistance band acts as an external loading tool, forcing you to generate more force through the range of motion that would require you to "push" as far as possible.

What are the benefits of a resistance band bench press?

There are many benefits to bench pressing with a resistance band, but the main benefits are the following 5 reasons:

  • Increased muscle activation

A Study has shown that resistance bands activate more muscle fibers than free weights, resulting in more force. In other words, you'll be able to improve your bench press and increase your muscle mass while practicing the resistance band bench press regularly.

  • Improve balance and coordination

Bench pressing with a resistance band will challenge your stabilizers and improve your balance and coordination. The resistance band provides an unstable surface, forcing your stabilizer muscles to work harder. So not only will you build chest and arm strength, but you'll also improve your overall mobility.

  • Different Intensity Curves

Usually, the bench press feels hard at the bottom, and you might have some sticking spots at that stage, but as you move up, it becomes easier to press. However, resistance bands invert this intensity curve.

When you stretch the strap, it adds more tension and makes it harder to compress the lock. This property helps create new stress on your muscles and allows them to progress, improve technique, and break through sticking points.

  • Increased metabolic demands

Because resistance bands require more energy to stabilize, they also increase your metabolic demands. This means you'll burn more calories and fat while exercising. Plus, the increased metabolic demands will continue after you've finished your workout, so you'll continue to burn calories and fat for hours after your workout.

  • Longer recovery time

Since the band bench press puts more stress on your muscles, it may take more time to recover and prepare for another chest workout. Always keep this in mind when planning your workouts.

Why is a resistance band bench press the perfect addition to your home gym?

Since resistance band bench press is already a kind of advanced training, it is suitable for people who maintain regular training habits and try advanced strength training. This group of people has rich experience in home fitness and meets the conditions of a resistance band bench press - the perfect addition to your home gym.

How to do resistance band bench press?

The resistance band bench press is performed the same way as the standard barbell bench press, with one key difference. These steps will ensure you're performing the resistance band bench press correctly and getting the most out of the exercise.

  • Set up a bench press station with a barbell and resistance bands. You can fix them on a shelf (in which case you need 2 bands) or on a bench (1 band is enough).
  • Attach the resistance bands to the bar so they are evenly distributed on each side.
  • Lie on a bench and hold a barbell in your overhand, with your hands shoulder-width apart.
  • Lower the bar to your chest just as you did in the traditional variation.
  • Push the barbell up, extend your arms until straight, and repeat.
  • Perform 3-5 sets of 6-10 reps.

Bench Press with Resistance Band Variations

You can perform many different exercises with resistance band bench press. Here are some of the most popular.

  • Standard Band Bench Press

This is the essential exercise described above. Attach the resistance band to the barbell, lower, and push up.

  • Narrow Grip Band Bench Press

This exercise is performed similarly to a standard bench press but with a narrower grip. This places more emphasis on the triceps.

  • Incline Band Bench Press

This exercise is performed on an incline bench rather than a flat bench. This targets the upper chest muscles.

  • Decline Band Bench Press

This exercise is performed on an incline bench rather than a flat bench. This targets the lower pecs.

Tips for using resistance band bench press

There are better workout forms than the resistance band bench press for beginners. Beginners were those with less than two years of strength training experience. Beginners can try these 10 Resistance Band Exercises and Workouts for Beginners. You should further evaluate your physical condition and use level when using a resistance band bench press. Otherwise, it may cause damage to your body. So, it is recommended to consult professional coaches and people before exercising.