Barbell Band Bench Press
Boost your bench press! Barbell Band Bench Press adds resistance as you press, maximizing strength gains through the full range of motion.
The Barbell Band Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: barbell or resistance bands or exercise bench.
Required Equipment
Barbell Band Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Barbell Band Bench Press Variations and Alternatives
How to do the Barbell Band Bench Press
Secure resistance bands to the rack around the barbell pegs or the base at the same level as where the barbell will be when racked.
Position the bench centrally between the rack pegs where the bands are attached.
Lie flat on the bench, ensuring your eyes are underneath the barbell. Plant your feet firmly on the ground to maintain balance and stability.
Have someone assist you or carefully unrack the barbell yourself, ensuring the resistance bands are evenly stretching on both sides.
Hold the barbell over your chest with arms fully extended and hands slightly wider than shoulder-width apart. This will be your starting position.
Inhale and slowly lower the barbell towards the middle of your chest by bending your elbows. The bands will increase the resistance as you descend.
Once the bar touches your chest lightly, exhale and explosively press the barbell upwards to the starting position, extending your arms fully. The bands will provide extra resistance towards the top of the movement.
Repeat the movement for the prescribed number of repetitions and sets.
Ensure the resistance band tension is appropriate for your strength level; it should add extra resistance without compromising form.
Engage your core and keep your glutes pressed to the bench throughout the exercise to support your lower back.
Have a spotter nearby, especially when using heavier weights or if you are new to the exercise, to ensure safety.
Do not lock your elbows at the top of the press to maintain tension on the muscles.
Don't let the barbell bounce off of your chest—control the weight throughout the entire movement.
Check the bands for any signs of wear or damage before using, as a break during the exercise could lead to injury.
Make sure the barbell is securely fastened with collars to prevent plates from sliding.
Always perform the exercise with proper form to prevent injury and ensure the resistance bands are secured properly.
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Barbell Band Bench Press FAQs
What muscles does the Barbell Band Bench Press work?
The Barbell Band Bench Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Barbell Band Bench Press?
Barbell or resistance bands or exercise bench.
Is the Barbell Band Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Band Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Band Bench Press variations and alternatives?
Similar exercises include the Band Assisted Dip, Band Bench Press, Band Incline Bench Press and Band Incline Chest Press.
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