Weight Lifting, Weight Training, Bench Press & Bodybuilding
Weight Lifting Workouts Muscle Stories Weight Training Build Muscle Muscle Building Strength Training Fitness Pics Discount Supplements Fitness Equipment Health and Fitness Links
December 1, 2023

Chest Exercise: Reverse Bands Bench Press

Reverse Bands Bench Press Chest ExercisePrimary Muscle


Secondary Muscles

Triceps, Lats, Shoulders

Equipment Needed

Resistance Bands, Power Rack or Monolift, Barbell

Mechanics Type


Proper Exercise Technique

Reverse Band Bench Press is very useful for building the lockout strength for the bench press and doing a lot of overload work for the triceps. While the movement feels the same as a barbell bench press with bands the setup is very different. First, take a bench and put it in a squat rack with the head of the bench nearest the hooks for the barbell to rest in. Position the hooks on the rack at the same height of a normal bench press. Loop the bands over the highest point of the rack and choke them off to one end. Take the other ends and put them on the barbell. Depending on the strength and age of the bands you are using the bands should keep the barbell suspended in air. If the bar isn't sitting parallel to the floor give a good tug on the side that is the highest. This should tighten the side up a bit and pull some of the slack out of the band at the top and make it even. Procede to bench like you would normally. You will probably end up using a much heavier bar weight than usual for this exercise. To get a basic idea to see how much weight the band setup you are using is taking off the bottom of the lift you just subtract the weight it takes the bar to sink to the position of being at your chest from the weight of the bar sitting in the bands and not stretching.

This exercise will smoke your triceps so be mentally ready for some soreness.

Reverse Bands Bench Press Chest Exercise - Start Position

Reverse Bands Bench Press Chest Exercise

Reverse Bands Bench Press Chest Exercise Workout Video


Reverse Bands Bench Press Chest Exercise



Return to the Exercise Database - Exercise Video Guide

More Chest Exercises

More Resistance Band Exercises



Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Strongman Training | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips