Band Assisted Bench Press
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The Band Assisted Bench Press is a strength training variation of the classic bench press that uses a looped resistance band anchored behind the lifter and draped over the barbell to provide upward assistance during the lift. Its primary purpose is to help build pressing strength and power in the chest while allowing heavier loads or more reps through deloaded concentric phases. It mainly targets the chest with secondary emphasis on shoulders and triceps, making it ideal for beginners overcoming sticking points or advanced athletes refining technique with minimal equipment like a bench, barbell, and band.
How to Perform Band Assisted Bench Press
- 1Loop a resistance band around the middle of a flat bench and secure both ends under your back by lying down lengthwise on the bench, positioning your eyes directly under the barbell setup (use a power rack or spotter for safety).
- 2Grip the barbell slightly wider than shoulder-width with an overhand grip, unrack it by straightening your arms, and position it directly over your mid-chest with elbows locked.
- 3Plant your feet flat on the floor, shoulder-width apart, drive them down for stability, and engage your core by bracing as if preparing for a punch.
- 4Inhale deeply, then lower the barbell slowly and under control to touch lightly at the mid-chest level, keeping elbows at a 45-degree angle to your torso.
- 5Exhale forcefully as you press the barbell explosively back up to the starting position, fully extending your arms without locking elbows.
- 6Repeat for desired reps, then carefully rerack the barbell.
- 7Key form tips: Keep shoulder blades retracted and depressed throughout (squeeze them together); avoid bouncing the bar off your chest or flaring elbows wide; maintain a slight arch in your lower back with butt and upper back planted firmly on the bench. Common mistakes: Partial range of motion, holding breath, or allowing hips to lift off the bench.