Bench Press - With Bands

What it is

This push exercise builds strength in your chest using resistance bands for a full range of motion. You will primarily work your pectoral muscles, with your shoulders and triceps assisting throughout the movement.

Technique tips

• Secure the band firmly under the bench leg nearest your head.
• Rotate your wrists forward so palms face away in the starting position.
• Lower the handles until your elbows form a 90-degree angle.
• Exhale as you push the handles up, squeezing your chest at the top.
• Control the descent, making it twice as long as the upward push.
• Keep your core engaged to maintain stability throughout the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.