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Master the Banded Bench Press Technique and Avoid These Common Mistakes


Master the Banded Bench Press Technique and Avoid These Common Mistakes
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Do you want to improve your bench press performance? If you are searching for a solution to improve your training routine, you might want to consider adding the banded bench press.

By adding resistance bands into your bench press routine, you can experience a variety of advantages that can assist you in reaching your objectives for building muscle and increasing strength.

Whether you are an experienced lifter or new to the bench press, learning how to do the banded bench press and adding it to your workout routine can make a big difference in your strength, muscle growth, and general performance. So, grab your resistance bands and get ready to learn about the banded bench press.

In this article, we will talk about the benefits of doing the banded bench press, show you how to do it correctly, point out some mistakes to avoid, suggest different ways to do it, and answer some common questions so you can learn everything you need to know about this exercise.

Incorporate Banded Bench Press Into Your Training Routine

Adding the banded bench press to your workout routine can be very beneficial for a few reasons. When you use resistance bands during your workout, the resistance will increase as you push the bar away from your chest. This is called variable resistance.

When you add resistance, your muscles have to work harder throughout the whole movement. This can help make your muscles bigger and stronger. Moreover, doing banded bench press helps improve your stability and core engagement.

This is because you have to control the bar and keep your body stable while dealing with the tension from the bands. In addition, it helps to make your lockout stronger and more explosive. This can help you get past difficult points and increase the amount of power you can generate while doing bench presses.

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Benefits of Banded Bench Press

Benefits of Banded Bench Press

The banded bench press has many benefits that can improve your training routine. It helps to make your muscles stronger and bigger by focusing on important muscle groups like the chest, shoulders, and triceps.

This exercise uses resistance bands to create tension that helps to recruit and grow muscle fibers.

According to fitness expert and author Lou Schuler :

"Using resistance bands in your workout routine provides a unique level of speed and explosiveness that cannot be achieved with free weights alone."

Some of the most important benefits of bench presses are explained below:

Increased Muscle Activation and Hypertrophy

When you do the banded bench press, your muscles get a different kind of workout. This can help make your muscles stronger and bigger.

When you lift the barbell away from your chest, the resistance bands make it harder to lift as you straighten your arms. This is called an ascending resistance profile.

When you feel the tension while doing the exercise, it activates more muscle fibers in your chest, shoulders, and triceps. This helps in recruiting and growing your muscles.

When you use variable resistance, it makes it harder for your muscles to get used to a certain weight. This helps you keep making progress and overcoming plateaus.

Enhanced Stability and Core Engagement

The banded bench press has a great advantage as it helps to improve stability and engage the core muscles. The resistance bands pull the bar down and can make it difficult to maintain your balance.To keep the bar under control, you need to use your core muscles to stabilize your body against the force.

When you put more pressure on your core, it not only makes your muscles stronger but also enhances your bench press technique. Having a strong core is important for building strength and power. It helps you lift heavier weights and lowers the chances of getting injured.

Improved Lockout Strength and Explosiveness

The banded bench press is a great exercise for improving your ability to lockout and explode during the bench press. The bands give more resistance when you lift the weight up high because that's when the bands are stretched the most.

This means you need to use more force to finish the lift, which helps you complete the lockout phase better. When you are in the lockout phase, the added resistance can help you build explosive power.

It is because you have to use more force to lift the barbell up against the resistance. When you transfer the force and power gained from this exercise, it can help you with other activities that need upper body strength and quick movements.

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Joint-Friendly and Injury Prevention

If you have shoulder issues or a history of shoulder injuries, the banded bench press might be a good option for you. It's a variation of the bench press that is easier on your joints.

The bands have a variable resistance that helps to lessen the pressure on your joints, especially when you are at the bottom of the movement where the weight is usually the heaviest.

When you use the bands, they make it easier to move your arms by increasing the resistance little by little. This helps to spread out the weight more evenly and prevent your shoulders from getting too tired. This can be helpful for people who feel uncomfortable or experience pain while doing the regular bench press.

Functional Strength and Sports Performance

The banded bench press can be used for more than just increasing your bench press strength. When you use it for different sports and movements, you will notice that the enhanced stability, core engagement, and improved lockout strength really make a difference.

When you exercise, you can develop more stability and core strength. This can help you do things that need stability, like lifting heavy things, carrying items, or during sports. In addition, using the banded bench press can help improve explosive power which can be useful in sports that require throwing, punching, or pushing movements.

If you add banded bench press to your workout, you can get more muscle, become stronger, have better balance, and lower your chances of getting hurt. Make sure to increase the resistance slowly and focus on maintaining proper form and technique to achieve the best results.

How to Perform the Banded Bench Press

Many athletes and fitness enthusiasts enjoy doing this exercise to improve their upper body strength and power. Let's give you a quick rundown on how to do the banded bench press:

Proper Set-Up and Equipment

To perform the banded bench press, you will need a barbell, a bench, and resistance bands. Choose resistance bands that provide enough tension to challenge you throughout the exercise but still allow you to maintain proper form.

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  • Start by attaching one end of each band to the barbell. To do this, simply wrap the bands around the bar and make sure they are tightly secured.
  • Make sure that the bands are placed symmetrically on either side of the bar.
  • You need to attach the other end of the bands to either a stationary object behind you or to the bench itself. Doing this will stop the bands from moving or slipping while you exercise
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Grip and Hand Placement

  • Sit on the bench and place your feet firmly on the ground, making sure they are slightly wider than your shoulders. Having a stable base of support will help you generate power from your legs.
  • Take hold of the barbell, making sure your grip is a little wider than the width of your shoulders. You can hold it with an overhand grip (palms facing away) or an underhand grip (palms facing towards you), depending on what feels good for you.
  • Make sure to place your hands evenly on the bar and wrap your thumbs around it for a secure grip.

Foot Position and Body Alignment

  • Make sure your feet are flat on the ground and stable. Bend your knees to about a 90-degree angle.
  • Make sure to keep the natural curve in your lower back and keep your back flat against the bench.
  • Keeping your body aligned properly during the exercise helps you stabilize and maintain the correct form.

Executing the Exercise With Proper Technique

  • Take a deep breath and tighten your stomach muscles. Doing this will make your spine more stable and provide a strong base for your movements.
  • Bring the barbell down towards your chest, making sure to keep your elbows at a 45-degree angle to your torso. Lower the barbell slowly to keep the bands tight and work your chest muscles.
  • Push the barbell up with force and extend your arms while driving your feet into the floor after it touches your chest. Keep your movements steady and controlled from start to finish.
  • When you lift the barbell up, make sure to keep your elbows in line with your wrists and avoid moving them out to the sides. Doing this will make it easier to work out your chest muscles and put less pressure on your shoulders.
  • Make sure not to fully straighten your arms at the end of the exercise. Keep a slight bend in your elbows to keep your muscles tense and prevent putting too much pressure on your joints.
  • Make sure to keep breathing normally while doing the exercise. Breathe out as you push the barbell away from your chest and breathe in as you bring it back down.
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Banded Bench Press Variations and Alternatives

Banded Bench Press Variations and Alternatives

Banded bench press variations and alternatives are different ways to modify the traditional bench press movement by using resistance bands. These techniques and exercises can help improve or change the way you do bench press. Trying out different variations and alternatives of the bench press exercise can offer distinct advantages and difficulties for the muscles being targeted.

Banded Dumbbell Bench Press: How to Perform and Benefits

The banded dumbbell bench press is a variation that combines the benefits of both dumbbells and resistance bands. This exercise involves using dumbbells instead of a barbell while incorporating resistance bands for added tension. The banded dumbbell bench press helps improve muscle activation, stability, and core engagement, providing a unique challenge to your training routine.

Floor Press With Resistance Bands: An Effective Alternative

The floor press with resistance bands is an excellent alternative to the traditional bench press. By performing the exercise on the floor, you reduce the range of motion and focus on the upper portion of the lift. Adding resistance bands further challenges your muscles, particularly during the lockout phase, leading to increased strength gains.

Banded Push-Ups: Bodyweight Variation With Added Resistance

For those who prefer bodyweight exercises, banded push-ups offer a great alternative. By attaching resistance bands around your upper back and holding the ends in your hands, you can perform push-ups with added resistance.

This variation targets your chest, shoulders, and triceps, providing a challenging and effective workout.

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Common Mistakes to Avoid

Many people like to do the banded bench press because it uses resistance bands to make the exercise more difficult and better for your body. The banded bench press is a good exercise for building upper body strength and stability, but many people make some common mistakes while performing it. It's important to know about these mistakes so that you can do the exercise correctly and get the most out of it.

Mistake 1- Allowing Excessive Band Slack

Make sure to stretch the resistance bands properly at the beginning of the exercise so that the tension is maintained throughout. If the band is too loose, it can make the exercise less effective and cause you to lose proper form.

Mistake 2- Flaring Elbows and Improper Bar Path

Make sure to keep your elbows at a 45-degree angle to your body while performing the exercise. When you flare your elbows too much, it can hurt your shoulders and make the exercise less effective. Remember to keep the bar moving in a straight line as you lift it up from your chest and return it to the starting position. Avoid any side-to-side movements.

Mistake 3- Bouncing or Losing Control of the Bar

Make sure you don't let the bar bounce off your chest or lose control of it while doing the exercise. Make sure to descend and ascend in a controlled manner, paying attention to smooth and deliberate movements. Doing so will help you avoid putting too much pressure on your joints and muscles, and will also make sure that your muscles are activated correctly.

Mistake 4- Failing to Maintain Core Stability

Remember to keep your core muscles engaged while doing the exercise to stay stable and in control. If you fail to do it, your form may suffer and you may be more likely to get injured.


1. Are there any particular resistance bands that are good for doing banded bench press?

It's not necessary to have a particular band for the banded bench press. However, it's crucial to select a band that can create sufficient tension to make the exercise challenging for you. Try out different band thicknesses and tensions to discover the best resistance for your strength level and objectives.

2. How often should I do banded bench press in my workouts?

It's up to you how often you want to do banded bench press based on your workout plan and what you want to achieve.

Just like any other workout, it's crucial to give your body enough time to rest and prevent overexertion. You may want to try doing the banded bench press once or twice a week, but make sure to rest enough between each session.

3. Can someone who is new to weightlifting do the banded bench press exercise?

Yes, even beginners can do the banded bench press. But it's important to focus on using the correct form and technique.

It's best to begin with lighter resistance bands and concentrate on getting the movement pattern right before moving on to heavier bands.

If you're not sure, it's a good idea to work with a qualified strength and conditioning professional. They can guide you properly and help you avoid injuries.

4. Can doing banded bench press be useful when you hit a plateau in your strength training?

Yes, doing banded bench press can help you overcome strength plateaus. The bands have different levels of resistance that make your muscles work harder and become stronger as they adapt to the challenge.

If you add banded bench press to your workout routine, you can push past any roadblocks and keep getting stronger.


Banded bench press is a great exercise for building strength and muscle. If you include this exercise in your workout routine, you can improve your muscle activation and growth, stability, core strength, ability to fully extend your joints, and explosiveness.

If you're new to working out, the Banded Bench Press is a great exercise to try. To get the most out of your workout and avoid getting hurt, it's important to focus on using the correct form and technique.

If you begin with smaller resistance bands and gradually move on to larger ones, your muscles will be able to adjust and face more challenges.

There are many variations of the banded bench press that you can try to mix up your workouts.

Some exercises you can try are the banded dumbbell bench press, floor press with resistance bands, and banded push-up. These different variations of exercises work on your muscles in different ways, which can help you overcome plateaus and make your workouts more enjoyable.

Make sure to focus on using the correct form and technique while training. Make sure to keep the bands tight, control your elbows, and avoid bouncing or dropping the bar. This helps activate your muscles properly and lowers the risk of getting injured.

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