Reverse Band Bench Press

What it is

This is a compound pushing movement that utilizes resistance bands to assist the lift, particularly at the bottom. It primarily strengthens your triceps, with your chest and shoulders also heavily engaged.

Technique tips

• Ensure a tight body position by arching your back and retracting your shoulder blades.
• Lower the barbell to your lower chest, keeping wrists and elbows aligned.
• Drive the bar up forcefully, keeping your elbows tucked until lockout.
• Actively squeeze the bar and try to pull it apart during the movement.
• Position the bands correctly to assist the lift, not impede it.

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.