Bench Press (Resistance Band)
Also called Bench Press - With Bands, Chest Press (Resistance Band)
How to do it
Lie on a flat bench with a band anchored under the bench near your head, holding an end in each hand at chest level. Press the hands up and slightly together to full lockout, then lower under control until the hands return to the chest.
Setup
Anchor the band securely beneath or behind a flat bench at chest level, check that both sides have equal tension, and lie back with your feet planted and shoulder blades set. Hold an end or handle in each hand with wrists stacked over elbows.
Where you should feel it
Across the chest with resistance increasing toward lockout, plus the triceps working hardest near the top. If the shoulders dominate, keep the elbows below shoulder height and confirm the anchor is not pulling from too high.
When to use it
Use for portable chest training, warm-up volume, or higher-repetition pressing when plates and machines are unavailable. The rising resistance emphasizes the top half and works well in the 10-20 rep range.