Barbell Banded Bench Press

Muscles worked

Setup

1. Secure two resistance bands of equal tension to the bottom of a power rack or heavy anchors on the floor.
2. Loop the top of the bands over the barbell sleeves, ensuring they are positioned inside the weight plates.
3. Lie flat on the bench with your feet planted firmly, eyes directly under the bar, and grip the barbell slightly wider than shoulder-width.
4. Retract your shoulder blades and unrack the bar, stabilizing it directly over your mid-chest.

How to do it

1. Inhale and lower the bar under control to your mid-chest, resisting the increased downward pull from the bands.
2. Exhale forcefully and press the bar upward, accelerating through the movement as the band tension increases toward the top.
3. Lock out your elbows at the peak of the movement, squeezing your chest and triceps against the maximum resistance.
4. Maintain a controlled 3-0-X-1 tempo: 3 seconds down, no pause at the bottom, explosive upward phase, and 1 second at the top.

Form checklist

• Keep your shoulder blades pinched together and driven into the bench throughout the set.
• Ensure the bands are pulling vertically to avoid disrupting your natural bar path.
• Maintain a slight arch in the lower back while keeping your glutes in contact with the bench.
• Keep your elbows tucked at a 45-degree angle to the torso to minimize shoulder strain.

Pro tips

• Focus on 'breaking the bar' by trying to pull your hands apart; this increases lat engagement and provides a more stable pressing platform.
• Use the bands to facilitate an 'over-speed eccentric'—lower the bar slightly faster than usual (while staying in control) to maximize the stretch-shortening cycle.

Make it harder

• Add a 2-second pause at the chest to remove all momentum, forcing the muscles to overcome both the dead weight and the band tension from a dead stop.
• Increase the band-to-plate ratio by using heavier bands and lighter plates to emphasize the accommodating resistance at the top of the rep.

Frequently asked

What muscles does the barbell banded bench press work?

The barbell banded bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell banded bench press?

The barbell banded bench press uses barbell, weight plate, and resistance band.

Is the barbell banded bench press good for beginners?

The barbell banded bench press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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