How to Do the Reverse Band Bench Press
💪 Triceps, Chest, Forearms, Lats, Middle Back, Shoulders🏋️ Barbell📊 Intermediate🏷️ Powerlifting
How to perform it
- 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.
- 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.
- 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.
- 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.
Muscles worked
The Reverse Band Bench Press primarily targets your Triceps, with support from your Chest, Forearms, Lats, Middle Back, Shoulders. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Reverse Band Bench Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.