Band Resisted Bench Press

The band-resisted barbell bench press is an exercise that combines the traditional barbell bench press with resistance bands, providing variable resistance throughout the lift. The resistance bands make the exercise more challenging at the top of the movement, which can help improve lockout strength and power. Here's how to perform a band-resisted barbell bench press:

Equipment Needed:

1. Barbell
2. Weight plates
3. Bench
4. Resistance bands (usually attached to the barbell and the bench)

Step-by-Step Instructions:

1. Setup:

• Place a bench in a flat position.
• Load the barbell with the desired weight plates.
• Secure the resistance bands by anchoring one end to the bench or the floor (some full racks have pegs near the bottom made for this) and the other end to the barbell. Make sure they are evenly positioned on both sides of the bar.

1. Grip and Bar Placement:

• Lie down on the bench with your upper back, shoulders, and head in contact with the bench.
• Place your feet flat on the floor on either side of the bench for stability.
• Reach up and grasp the barbell with a grip slightly wider than shoulder-width apart. Your palms should face away from your body (pronated grip).

1. Unrack the Bar:

• Carefully unrack the barbell from the bench's rack, holding it directly above your chest with your arms fully extended. The resistance bands will be stretched.

1. Starting Position:

• Begin with your arms fully extended and the barbell held directly above your chest.

1. Perform the Press:

• Inhale as you lower the barbell down to your chest, keeping your elbows at about a 45-degree angle to your body.
• Lower the barbell until it lightly touches your chest.

1. Press the Bar:

• Exhale as you press the barbell back up to the starting position by extending your arms. As you press the bar upward, the resistance bands will increase in tension, making the lift more challenging as you approach the lockout.

1. Repetitions:

• Perform the desired number of repetitions with proper form, making sure to control the barbell as you press against the resistance bands.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the bench press station.

Tips:

• Choose the appropriate resistance band strength to match your strength level and training goals. You can adjust the tension by using different bands.
• Keep your back flat against the bench and your core engaged for stability.
• Maintain control of the barbell throughout the exercise, especially as the resistance bands provide increased tension.
• The band-resisted bench press is an excellent exercise for building strength and improving power in the upper portion of the lift.

Adding resistance bands to your barbell bench press routine can help you break through plateaus and enhance your lockout strength, making it a valuable addition to your strength training program.