Flat Bench Resistance Band Press
Provides constant tension through the press, challenging the chest differently than free weights
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Lie on a flat bench with the resistance band anchored behind you
- Step 2: Hold a handle in each hand at chest level
- Step 3: Press both handles straight up against the band tension
- Step 4: Pause briefly at full extension
- Step 5: Return with control to chest level and repeat
Equipment
- Resistance band optional
- Flat bench optional
Coaching tips
Benefits
Provides constant tension through the press, challenging the chest differently than free weights
Common mistakes
Letting the band go slack at the top instead of staying tensioned
Make it harder
Use a heavier resistance band or anchor it further back
Make it easier
Use a lighter band and shorten the range of motion
Breathing
Exhale pressing forward, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.