Mini Banded Barbell Bench Press

How to perform it

Step-by-step instructions

1. 01Secure a mini band around the wrists, lie on the bench beneath the racked bar, and set the feet and upper back firmly.
2. 02Grip the bar at the prescribed width, press the wrists outward against the band, and unrack with a spotter or safeties in place.
3. 03Lower the bar toward the chest while maintaining band tension, stacked wrists, and stable shoulder blades.
4. 04Touch the designated chest position under control without allowing the elbows or wrists to collapse inward.
5. 05Press the bar to full elbow extension, keep outward tension on the band, and rack only after the bar is stable.