Barbell Bench Press (with hanging band technique)
The Barbell Bench Press with hanging band technique targets the chest, shoulders, and triceps while adding instability to enhance muscle engagement.
- Set up a barbell on a bench and attach bands to the ends of the bar.
- Lie back on the bench with your feet flat on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
- Press the barbell back up to the starting position, maintaining tension in the bands.
How to perform the Barbell Bench Press (with hanging band technique)
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bench Press (with hanging band technique) using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- 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 deltoids 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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