10 Best Bench Press - With Bands Alternatives for Home and Gym

The Bench Press - With Bands is done lying on your back with a band. Ranked closest by our scoring: the Band Bench Press, the Bench Press - Powerlifting and the Bench Press With Chains.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bench Press - With Bands

Bench Press - With Bands
Primary muscle
Pectorals
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Bench Press - With Bands
  1. Using a flat bench secure a band under the leg of the bench that is nearest to your head.
  2. Once the band is secure, grab it by both handles and lie down on the bench.
  3. Extend your arms so that you are holding the band handles in front of you at shoulder width.
  4. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  5. Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
  6. As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  7. Repeat the movement for the prescribed amount of repetitions of your training program.
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Ranked Bench Press - With Bands Alternatives

10 substitutes, ranked by how closely each one matches the Bench Press - With Bands on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Band Bench PressPlay demonstration

    1. Band Bench Press

    99% match
    • Pectorals
    • Band
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Extend your arms fully, pushing the bands away from your chest.
    4. Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: a band, the same as the Bench Press - With Bands
    • Body position: lying on your back, the same as the Bench Press - With Bands
  2. Bench Press - Powerlifting

    2. Bench Press - Powerlifting

    90% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    2. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
    3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  3. Bench Press With Chains

    3. Bench Press With Chains

    90% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
    2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  4. Barbell Bench Press - Medium Grip

    4. Barbell Bench Press - Medium Grip

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  5. Dumbbell Bench PressPlay demonstration

    5. Dumbbell Bench Press

    89% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  6. Reverse Band Bench Press

    6. Reverse Band Bench Press

    89% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
    2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  7. Barbell Bench PressPlay demonstration

    7. Barbell Bench Press

    88% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position by extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  8. Barbell Wide Bench PressPlay demonstration

    8. Barbell Wide Bench Press

    88% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
  9. Smith Bench PressPlay demonstration

    9. Smith Bench Press

    87% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the height of the smith machine bar to chest level.
    2. Lie flat on the bench with your feet firmly planted on the ground.
    3. Grip the bar with an overhand grip slightly wider than shoulder-width apart.
    4. Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
    5. Pause for a moment when the bar touches your chest.
    6. Push the bar back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: a machine, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
    • Balance: easier to stay steady on than the Bench Press - With Bands
  10. Smith Machine Bench Press

    10. Smith Machine Bench Press

    87% match
    • Pectorals
    • Machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, lock the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Bench Press - With Bands
    • Primary muscle: pectorals, the same as the Bench Press - With Bands
    • Equipment: a machine, not a band
    • Body position: lying on your back, the same as the Bench Press - With Bands
    • Balance: easier to stay steady on than the Bench Press - With Bands

Bench Press - With Bands FAQ

What muscles does Bench Press - With Bands work?

The movement primarily targets the pectoralis major (sternal and clavicular heads), with secondary load on the anterior deltoid and triceps. Because bands increase tension at lockout, cue scapular retraction and a midline press to maximize pec shortening and triceps contribution on the finish.

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