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Resistance Band Dumbbell Bench Press
A horizontal push variation combining dumbbells and a resistance band to target the chest, triceps, and shoulders for strength and power; increases tension at lockout to overcome sticking points.
About Exercise
Equipment
Dumbbells, Bands, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Place a resistance band across your upper back, holding the ends in each hand along with the dumbbell handles. Lie back on a flat bench with feet planted and weights positioned at the shoulders.
- Brace your core and press the dumbbells and band vertically until arms are fully extended.
- Squeeze your chest hard at the top against the peak tension of the band.
- Lower the weights under control to the sides of your chest, resisting the band's pull.
- Repeat without bouncing the weights at the bottom.
Coaching Tips
Form Cues
- Drive through palms
- Control the descent
- Keep wrists straight
- Squeeze at the top
Breathing
Exhale forcefully as you press up; inhale deeply as you lower the weights.
Tempo
3-1-1
Range of Motion
Lower until dumbbells are level with the chest; press to full elbow extension without locking out harshly.
Safety
Safety Notes
- Ensure band is securely positioned under back
- Start with lighter dumbbells than usual
- Maintain stable shoulder position
Spotting
Spotter should support at the wrists or elbows if failure occurs; ensure band does not snap back.
Common Mistakes
- Bouncing off chest
- Flaring elbows excessively
- Slack in band at bottom
- Wrists rolling back
When to Avoid
- Shoulder impingement
- Acute wrist or elbow injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
Build Up First
- Mastery of standard dumbbell bench press
- Familiarity with resistance band setup
Also known as
Banded Dumbbell Bench Press, Dumbbell Press with Band, Resistance Band Dumbbell Press, Variable Resistance DB Press
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