Bench Press - With Bands

Chest

Bench Press - With Bands

LevelBeginner EquipmentBands MechanicCompound ForcePush

A bench press with bands attached to the bar, so the resistance rises as you lock out.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach bands to the bar ends and anchor them to the rack base or heavy dumbbells.
2Lie on the bench and grip the bar slightly wider than shoulder width.

How to perform

1Unrack the bar and lower it to your mid-chest.
2Keep your elbows tucked at a moderate angle.
3Press the bar up against the increasing band tension.
4Lock out your arms and repeat.