Band Bench Press

Pectoralis MajorBandBeginner
Lie on your back on a bench with a resistance band draped across your chest. Grab the ends of the band with your hands and extend your arms straight up. Lower your hands down towards your chest, keeping your elbows close to your body. Push the band away from your chest, extending your arms fully. Repeat.

How to perform the Band Bench Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Bench Press using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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