Build a Bigger Bench With Band Presses

Build a bigger Bench Press by learning how to perform resistance band presses with a barbell and dumbbells.

Band Bench Press

Adding a new dimension to your regular workout routine can help improve your overall strength. If you want a bigger Bench, try adding bands to your bench routine. (Learn why your Bench is weak.)

Using bands to increase or decrease the resistance works your muscles in a different way to stimulate strength and size gains. Try these two band presses and watch your numbers go up in as little as one to two weeks.

Assisted Band Bench Press

The Assisted Band Press reduces overall resistance when the bar is closer to your chest. This allows you to work through a full range of motion and build muscular endurance. (See also the benefits of resistance band training.)


  • Add weight to the bar heavier than your normal workload
  • Wrap some light strength bands around the top of the rack
  • Place the bands on the outside of the bar to create a long length of elasticity
  • Perform the Bench Press for 3-4 sets of 15 to 20 reps
  • Let the bar go all the way down to your chest, because the band will help you press it up
  • Control the weight as it goes up and get full range of motion
  • Breathe in on the way down and exhale through the sticking point

Resisted Band Dumbbell Press

This band press allows you to challenge the range of motion where you are strongest to help you build max strength. It also increases shoulder stability and builds single-arm strength.


  • Use dumbbells that are about 50% of your max Bench Press
  • Depending on your strength, wrap a light to moderate resistance band around your back like you are putting on a backpack
  • Hold the ends of the band in your hands, making sure they are free enough to hold the dumbbells
  • Grab the dumbbells and lie down on a bench, keeping the band in the same position as it was when you were sitting
  • Perform DB Presses for 3-4 sets of 8-12 reps
  • Let the dumbbells go all the way down to your armpits and power up through the sticking point (where the band will be resisting)
  • Control the dumbbells on the way down.

To further increase your numbers and create even more muscle confusion, do these two exercises on an Incline or Decline Bench.

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