Barbell Bench Press With Bands

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Anchor a band low on each side of the bench or rack, loop the other end over each sleeve of the bar, and load the plates outside the bands.
Lie back with the eyes under the bar and the feet planted firmly on the floor, and take the bar slightly wider than shoulder width.
Pull the shoulder blades down and together, puff the chest up, and lift the bar off the hooks to straight arms over the shoulders.
Lower it under control to the lower chest, tucking the elbows in to about 45 degrees.
Drive it up hard and fast against the bands all the way to lockout.

Check that both bands pull with the same tension at the chest before the first rep. An uneven setup tips the bar toward one side as it rises.
The bands pull the bar down faster than gravity alone, so control the descent rather than letting them throw the bar at your chest.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.