Breathing
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
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The Bench Press - With Bands primarily works the chest, with the shoulders and triceps supporting the movement. It is a strength movement performed with bands.
1 / 2How to
Movement instructions
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Once the band is secure, grab it by both handles and lie down on the bench.
Extend your arms so that you are holding the band handles in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions of your training program.
Technique guidance
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same bands setup, range of motion and recording method when comparing Bench Press - With Bands sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
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