Chest · Resistance Band
Band Bench Press
How to do the band bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Anchor a resistance band behind a bench at chest height, or loop it across your upper back while lying down, holding an end in each hand. Lie on the bench with feet flat and press the band handles up and slightly together until your arms are fully extended. Lower under control until your hands reach mid-chest, then press again against the band's tension.
- 1Chest, shoulders, and triceps driving the press
- 2Tension peaking as you lock the arms out
- 3A planted base through the feet and a braced trunk
Common mistakes
- Flaring the elbows wide or letting the band snap you down
- Arching the low back or lifting the hips off the bench
- Letting the wrists bend back under the band tension
Muscles worked
The band bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the band bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.