Top 12 Upper Body Exercises With the Adjustable Set of Bench Press Resistance Bands

Did you know that you can bench press even without a loaded barbell and a weight bench? All you need is the adjustable set of bench press resistance bands, which serve as a functional alternative to heavy weights. They are ideal for home workouts, with the added bonus that you can adjust the resistance as needed. Additionally, they allow you to comprehensively work out your entire upper body. In today’s article, you’ll find inspiration for functional exercises for shoulders, biceps, chest, and back using the bench press resistance bands.

What Is the Adjustable Set of Bench Press Resistance Bands?

The adjustable set of bench press resistance bands is like a handy home gym. It serves as an alternative to dumbbells and weight machines. The main component is a long and wide band with handles, also known as a bench press expander. It is then connected to additional short and long resistance bands, allowing you to adjust the resistance. Additionally, handling and using this equipment is really simple, and adjusting the resistance takes just a few seconds.

It also includes a workout bar that replaces a barbell. With longer resistance bands, you can also exercise independently by attaching them to handles. The set also includes ankle adapters and a door anchor, which is useful if you don’t have a pull-up bar. That said, this tool isn’t just useful for bench press; you can also use it for other exercises like bicep curls, tricep presses, lateral raises, squats, or leg curls. It allows you to work out all the muscles in your body, which is beneficial whether your goal is building muscle mass or losing weight.

Why Exercise With the Adjustable Set of Bench Press Resistance Bands?

Resistance bands and expanders are generally favoured fitness tools. It’s likely that most athletes have at least one resistance band at home. They’re handy for warming up, muscle activation, full-body strengthening, or rehabilitation exercises. However, having a full set of expanders at home brings several extra benefits.

1. They are ideal for a quality home workout

You will come to appreciate a set of resistance bands if you primarily exercise at home. Similarly, they’re suitable if you don’t have the time or motivation to go to the gym, but still don’t want to miss your workout. While resistance bands may not completely replace heavy weights, you might be surprised at how effectively you can exercise with them.

2. You can use them for a full-body workout

Resistance bands are ideal for training the upper body. In addition to shoulders, arms, back, and chest, you can also use them to strengthen your abdomen, glutes, and legs. They are, therefore, a comprehensive fitness tool that will spice up your workout routine.

If you’re looking for effective exercises with traditional resistance bands instead, you’ll find them in the article: 30 Full-Body Resistance Band Exercises

3. They can be used by both beginners and advanced athletes

You can adjust the resistance on the bench press expander according to your needs. Simply detach or attach resistance bands depending on your strength level. This allows both beginners starting out with strength training and advanced athletes to work out with this set.

4. They are compact and portable

The adjustable set of resistance bands is compact and takes up minimal space at home. You can store it in a closet, under the bed, or in the corner of a room. You can also take the bands for an outdoor workout or to a street workout park. This is a significant advantage compared to dumbbells or other types of weights, which are more difficult to transport. It’s hard to take those from your home gym to an outdoor fitness area.

How to Exercise With the Adjustable Set of Bench Press Resistance Bands?

Below, you’ll find exercises for shoulders, biceps, triceps, chest, and back. This way, you can choose the ones that best fit your training plan. Feel free to add them to your existing workouts or create a standalone routine. To achieve results, it’s important to perform these exercises regularly, ideally 2–3 times a week. Gradually increase the difficulty by adding more repetitions or additional resistance bands.

Perform 8–12 repetitions of each exercise (per side) in 3–4 sets. Start with lower repetitions and sets, then gradually increase the number as you go. The same applies to resistance: only increase it if it doesn’t significantly reduce your range of motion or worsen your technique. This is important, as proper form is crucial for achieving results.

• If you need help with creating your own training plan, check out the article: How To Create a Quality Gym Training Plan?
• For those who primarily work out at home, we have an article titled: How To Create a Proper Training Program for Home Workouts?

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12 Effective Upper Body Exercises With the Adjustable Set of Bench Press Resistance Bands

In addition to the adjustable set of bench press resistance bands, you’ll need a mat or towel to place under yourself. Before starting your workout, don’t forget to warm up lightly (such as jogging in place or skipping rope). Then, mobilize your entire body, focusing especially on your hips and knees. After the main part of your workout, spend a few minutes stretching.

1. Bench Press 

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Place the expander on the mat and lie on it with the middle part of your back. Then lift the handles and thread the workout bar through them. Next, grasp the ends of the bar with your hands. Slightly bend your legs and bring your feet closer to your glutes.
• Execution: Exhale as you push into the bar and extend your arms. However, keep your elbows slightly bent in the top position. Also, ensure that your forearms are straight and keep your elbows pointing away from your body. Inhale as you return to the starting position and proceed with the next repetition.
• Common Mistakes: Pressing your elbows too close to the body, uncontrolled movement, excessively arching the back, limited range of motion.

2. Chest Fly

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Place the expander on the mat, lying on your back with the upper part of your body on it. Then, grasp the handles with slightly bent arms and press them outwards.
• Execution: Keep your arms extended with slightly bent elbows and exhale as you press forward. Inhale as you return to the starting position and proceed with the next repetition.
• Common Mistakes: Excessively bending your elbows, uncontrolled movement, arching the back, limited range of motion.

3. Push Ups

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Then, place it on the upper part of your back and grip the handles with both hands. Kneel down, place the handles on the ground, and transition into a prone plank position with extended arms. Place your palms with fingers spread under your shoulders, elbows pointing away from ears, squeeze your shoulder blades together, and your elbows should form approximately a 45-degree angle with your body. Activate your core and aim to keep your body in a straight line. Avoid arching your back, especially in the lumbar region.
• Execution: Inhale as you lower yourself into a push-up, aiming to lightly touch the ground with your chest at the bottom position. Then, exhale as you press the entire surface of your hands into the ground, return to the starting position, and perform another repetition.
• Common Mistakes: Limited range of motion, arching the back (especially in the lumbar region), unstable shoulder blades, elbows pointing away from the body.

4. Seated Rows With a Bar

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Sit with your back straight and legs extended. Anchor the expander behind your feet and thread the workout bar through the handles. Grasp the bar with both hands from the sides. Your knees are slightly bent, your back is in its natural curve, shoulders pulled back, and your head is in line with your spine.
• Execution: Exhale as you use the contraction of your back muscles to pull the bar towards your abdomen. Your elbows should point backward, and in the final phase, squeeze your shoulder blades together. You can hold this position for 1–2 seconds. Then, inhale as you return to the starting position in a controlled manner, and repeat the exercise.
• Common Mistakes: Excessively leaning forward or backward, rounding the back, shrugging the shoulders towards the ears, insufficient range of motion, swinging movement.

5. Seated Rows

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Sit with your back straight and legs extended. Anchor the expander behind your feet and grip the handles with both hands. Your knees are slightly bent, your back is in its natural curve, shoulders pulled back, and your head is in line with your spine.
• Execution: Exhale as you use the contraction of your back muscles to pull the handles towards your abdomen. Your elbows should point backward, and in the final phase, squeeze your shoulder blades together. You can hold this position for 1–2 seconds. Then, inhale as you return to the starting position in a controlled manner, and repeat the exercise.
• Common Mistakes: Excessively leaning forward or backward, rounding the back, shrugging the shoulders towards the ears, insufficient range of motion, swinging movement.

6. Bent Over Rows

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Then, place it on the ground and stand on it with your feet next to each other. Thread the bar through the handles and grip it with an underhand grip with your hands approximately shoulder-width apart. Slightly bend your knees and lean forward, keeping your back in its natural curve, shoulders pulled away from your ears, and head in line with your spine. Afterwards, lift the bar up towards your knees.
• Execution: Exhale as you use the contraction of your back muscles to pull the bar towards your hips. Then, return it to your knees in a controlled manner and proceed with the next repetition.
• Common Mistakes: Rounding the back, straightening the knees, insufficient forward lean of the torso, insufficient range of motion.

7. Biceps Curls

• Starting Position: Take the bench press expander and attach 2–6 short resistance bands to it. Then, anchor one end (handle) behind your foot. Grip the other handle with the hand on the same side. Stand upright and rotate the arm with the expander so that the palm faces forward, keeping it slightly bent at the elbow along the body. Keep your back in its natural curve, head in line with your spine, and shoulders pulled down away from your ears.
• Execution: Exhale as you use the contraction of your biceps to pull the handle towards your shoulder. Inhale as you return your arm to the starting position, and repeat the movement. Try to keep your elbow close to your body in approximately the same position. After completing one set, switch the expander to the other foot and exercise the other arm.
• Common Mistakes: Limited range of motion, elbows too far from the body, uncontrolled movement, arching the back.

8. Lateral Raises

• Starting Position: Place the expander on the ground and attach one long resistance band with a handle on each side. Stand with your feet together at the centre of the expander. Take one handle into each hand and stand upright with your arms slightly bent along your body.
• Execution: Exhale and perform a controlled movement by raising your arms, keeping your elbows slightly bent throughout. Aim to bring the handles up to shoulder height or slightly above. You can incorporate a one-second hold at the top position. Then, inhale as you return to the starting position in a controlled manner, and proceed with the next repetition.
• Common Mistakes: Raised shoulders, uncontrolled (jerky) movement, inappropriate resistance, limited range of motion.

9. Upright Row

• Starting Position: Place the expander on the ground and attach one long resistance band with a handle on each side. Thread the bar through the handles on each side. Stand upright with your feet together at the centre of the expander.
• Execution: Exhale and lift the bar towards your chin in a controlled manner. Your elbows should be facing slightly forward and away from your body. You can include a one-second hold at the top position. Then, inhale as you return to the starting position in a controlled manner, and proceed with the next repetition.
• Common Mistakes: Raised shoulders, uncontrolled (jerky) movement, inappropriate resistance, limited range of motion.

10. Triceps Curls

• Starting Position: Take one long resistance band with handles. Place it behind your back, with one handle positioned behind your glutes or lower back, and the other behind your neck. Keep the lower arm slightly bent, and the upper arm bent at the elbow, which points sideways.
• Execution: Exhale and activate your triceps to straighten your upper arm. The movement primarily occurs in the forearm. Keep your elbow and upper arm stable. The lower arm remains static throughout. You can include a one-second hold at the top position, then return to the starting position and proceed with the next repetition. After completing one set, switch sides.
• Common Mistakes: Excessive movement at the elbows, uncontrolled movement, arching the lower back, insufficient range of motion.

11. Triceps Pull Down

• Starting Position: Take the bench press expander and detach all short bands. Then, attach one long resistance band with a handle on each side. Anchor the expander on a rack and thread the workout bar through the handles. Stand facing the bar and grip it with an overhand grip, approximately shoulder-width apart or narrower. Keep your legs slightly bent and lean forward slightly. Look forward, shoulders pulled away from your ears, and shoulder blades fixed.
• Execution: Exhale and use the contraction of your triceps to pull the bar towards your thighs until your arms are fully extended. Add a 1-2 second hold at the bottom position. Then, inhale as you return to the starting position in a controlled manner, and proceed with the next repetition. Keep your elbows close to your body throughout the exercise.
• Common Mistakes: Excessive movement in the elbows, elbows pointing away from the body, arching the back, over-engagement of the shoulders and chest muscles, uncontrolled movement, insufficient range of motion, inappropriate weight selection.

12. Face Pull

• Starting Position: Take the bench press expander and detach all short bands. Then, attach one long resistance band with a handle on each side. Anchor the expander on the side of a rack approximately at chest height. Grip the handles with your hands and position yourself some distance away from the rack, allowing the bands to stretch slightly. Keep your legs slightly bent and lean forward a bit. Maintain a natural curve in your back, shoulders pulled away from your ears, head in line with your spine, and gaze towards the ground. Extend your arms forward with slightly bent elbows.
• Execution: Exhales as you pull the handles towards your shoulders in a controlled manner. Besides the shoulders, focus on engaging the muscles between your shoulder blades. Keep your elbows at the same height as your shoulders. You can include a 1–2 second hold at the end of the pull. Then smoothly return to the starting position and continue with the next repetition.
• Common Mistakes: Raised shoulders, uncontrolled movement, inappropriate resistance.

Where To Go From Here?

• If you’re looking for chest exercises using conventional weights, you can find them in the article: 7 Best Chest Exercises
• You can also get a back workout according to the article: 9 Best Exercises for Your Back
• Adding the “10 Best Triceps Exercises” and the “8 Best Biceps Exercises” to your arm workouts is definitely worthwhile.
• If your goal is muscle growth, you shouldn’t miss the article: 10 Nutrition and Training Tips for Maximum Muscle Growth
• If you’re interested in creating a meal plan tailored to your goals, you’ll find everything in the article: Tailored Meal Plan: Complete Guide on Planning Your Diet Based on Calories and Macros

What Are the Main Takeaways?

The adjustable set of bench press resistance bands is a fantastic tool for a high-quality upper body workout that you can do at home or at street workout park. It’s suitable for both beginners and advanced athletes looking to spice up their training. You’ll achieve the best results by incorporating these exercises into your routine at least twice a week, supported by adequate rest and a balanced diet.

Did you find this article helpful? If yes, share it with your friends and spread the inspiration for exercising with resistance bands.

Sources:

[1] Livescience.Com.What are the benefits of resistance bands? https://www.livescience.com/benefits-of-resistance-bands

[2] Greatist.11 Irresistible Benefits of Resistance Bands. – https://greatist.com/fitness/benefits-of-resistance-bands

[3] Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine, 7, 2050312119831116. – https://doi.org/10.1177/2050312119831116