---
title: "Band Bench Press"
description: "Lie on a bench with your feet flat on the floor and place a resistance band under the bench, holding one handle in each hand."
locale: en
slug: band-bench-press
url: "https://hi.fitness/exercises/band-bench-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Resistance band","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/1c60f5d0-band-bench-press_female.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Band Bench Press

Lie on a bench with your feet flat on the floor and place a resistance band under the bench, holding one handle in each hand.

## How to do it

1. Lie on a bench with your feet flat on the floor and place a resistance band under the bench, holding one handle in each hand. Bring your hands to shoulder height with your palms facing forward.
2. Press the handles upward until your arms are fully extended, keeping the band aligned with your arms.
3. Slowly lower the handles back to shoulder height with control, maintaining tension in the band.
4. Repeat the movement for the desired number of repetitions.

## Form tips

- Ensure the resistance band is securely placed under the bench to avoid slipping.
- Exhale as you press the band upward and inhale as you lower it back down.
- Perform the exercise slowly and with control to maximize muscle engagement.

## Similar exercises

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