Chest · Resistance Band
Resistance Band Reverse Bench Press
How to do the resistance band reverse bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Anchor bands behind a bench and lie down gripping the bar. Lower the bar toward your chest until elbows are at about 90°, then press back up against the band resistance.
- 1Set up with bands providing assistance at the bottom and lower the bar under control to your chest
- 2Drive the bar upward, feeling your chest and triceps work against both the weight and band tension
- 3Keep your shoulder blades pinned to the bench and maintain a steady tempo through the assisted range
Common mistakes
- Don't bounce the bar off your chest or rely solely on the band for control
- Avoid flaring your elbows or losing your upper back tightness
- Don't let the bar drift toward your face; press in a consistent vertical path
Muscles worked
The resistance band reverse 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 resistance band reverse 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 April 2026.