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.

Bench Press - With Bands

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bench Press - With Bands

The steps for the Bench Press - With Bands itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Band · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Bench PressPlay demonstration

    1. Band Bench Press

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Band
    How to perform it
    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 · Advanced · Compound

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

    • Barbell
    How to perform it
    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
  5. Dumbbell Bench PressPlay demonstration

    5. Dumbbell Bench Press

    89% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

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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