Bench Press Against Band
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The Bench Press Against Band is a strength training variation where a resistance band is anchored behind the lifter and looped around a barbell or dumbbells during a bench press, providing ascending resistance to challenge the lockout phase. It primarily targets the chest (pectoralis major) while secondarily engaging the shoulders (deltoids) and triceps for enhanced pressing power. Ideal for intermediate to advanced lifters seeking to overcome sticking points and build explosive upper-body strength, it requires only a resistance band and bench.
How to Perform Bench Press Against Band
- 1Loop a resistance band around your upper back and thread your arms through it so it sits securely behind your shoulders.
- 2Lie flat on a bench with your feet planted firmly on the floor, knees at 90 degrees, and eyes directly under the barbell (or empty bar if using one).
- 3Grip the barbell slightly wider than shoulder-width with palms facing forward, unrack it, and position it over your mid-chest with arms fully extended.
- 4Inhale deeply, then brace your core and lower the bar slowly to touch your mid-chest lightly, keeping elbows at a 45-degree angle to your torso.
- 5Exhale forcefully as you press the bar back up to full arm extension, driving through your heels while resisting the band's pull.
- 6Pause briefly at the top with arms locked but not hyperextended, then repeat for desired reps.
- 7Rack the bar securely after your final rep.
- 8Key form tips: Keep shoulder blades retracted and squeezed together throughout; avoid bouncing the bar off your chest or flaring elbows wide; maintain a slight arch in your lower back with butt and upper back glued to the bench. Common mistakes: Partial range of motion, holding breath, or letting the band slip.