Reverse Band Bench Press

Reverse Band Bench Press is a strength - horizontal press with band assistance at the bottom exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Pectoralis major, Forearm muscles, Latissimus dorsi, Rhomboids, Middle trapezius, Deltoid
Exercise type: Strength - horizontal press with band assistance at the bottom

Exercise technique

Bands
Secure two bands to the top of the rack at equal height.
Bar
Loop the lower ends around the bar sleeves to establish a vertical assistance line.
Bench
Set up beneath the bar with your shoulder blades and feet secured.
Unrack
Unrack under control without letting band assistance pull the bar toward the hooks.
Lower
Feel the increasing assistance at the bottom as you lower the bar slowly toward the lower chest.
Press
After a short pause, press upward as assistance decreases.
Finish
Balance the actual total load at the top and return the bar to the hooks.

Key technique points

Align the bands vertically above the bar.
Match assistance on both sides.
Account for the load at the top.
Keep your hips on the bench.
Do not bounce the bar off your chest.
Use the rack safeties.

Common mistakes

Bands pulling sideways

Do not place anchors outside the bar path and pull the load forward or backward.

Unequal support

Do not let one band provide more assistance.

Forgetting the top load

Do not choose plates you cannot press once assistance decreases.

Lowering quickly to the chest

Do not rely on band assistance and abandon bottom control.

Losing the shoulder shelf

Do not let your shoulder blades slide forward during unracking.

Hanging on the assistance

Do not release all torso tension at the bottom.

Frequently asked questions