If you’re wanting to do some bench presses at home and you don’t have a set of weights, try resistance bands. This is totally doable without weights, and I’m going to show you how to bench press at home without weights in this post.
Bench presses are crucial for building and toning muscle. That’s because they target your chest, shoulders, and triceps. And that’s a pretty comprehensive upper body workout. Not only will you look better, your other routines will be more productive.
But, what if you don’t have weights at home to work with? Then, I’m about to show you another way that’s just as good for a lot of people working out at home. And, less expensive than a set of weights, and compared to weights, take up no room when not in use.
How to Bench Press at Home Without Weights?
The answer is simple enough. Use a premium set of resistance bands for bench presses.
Resistance bands are a versatile, effective way to get workout that adjust to any fitness level. Plus, they’re affordable and space-saving. Let me show you how I do it and why you might want to consider adding resistance bands to your home workout routine.
How to Bench Press with Resistance Bands at Home
Getting in your bench presses at home with resistance bands is at least as simple as using weights, and can be just as effective. You can build muscle mass and strength with them.
You can bench press from a bench or from the floor if you don’t have a bench yet. Either way, the workout will be just as challenging as you like. And that depends on the color of the resistance bands, and whether or not you are using more than one at the time.
You can do this with latex resistance bands that come without handles. However, investing in a set of resistance bands with hands makes your workouts easier and more productive. (At least they do for me.)
Ok, I know the image isn’t very good, but those bands are mine. You can see how I have 3 different tube bands hooked to one handle. (and there is a handle on the other end also).
This is the best setup for doing bench presses at home with no weights. You can use one band, or several to get to the weight you need to work with.
Bench Pressing at Home: No Weights Needed
Here’s a step-by-step guide to help you perform bench presses with resistance bands, ensuring you get the most out of your home workouts.
1. On a Bench
- Setup: Place the resistance band under the bench.
- Positioning: Lie on the bench and hold the handles of the band.
- Execution: Press your arms upward just like you would with a barbell. Control the movement on the way down.
2. On the Floor
- Setup: Lay the resistance band under the small of your back, about where you’re ribs stop.
- Positioning: Lie flat on the floor with the handles in each hand.
- Execution: Press your hands towards the ceiling, keeping your elbows close to your body.
Resistance bands are an excellent alternative to traditional weights for several reasons:
- Versatility: Resistance bands are incredibly versatile and can be used for a wide range of exercises beyond bench pressing. They’re perfect for targeting different muscle groups, from legs and arms to core and back, allowing for a comprehensive workout with just one piece of equipment.
- Portability: Resistance bands are lightweight and compact, making them easy to carry and store. Whether you’re traveling or working out in a small space, they provide a convenient and effective fitness solution.
- Safety: Resistance bands reduce the risk of injury compared to heavy weights. They provide controlled resistance, minimizing strain on joints and muscles, which makes them a safer option for both beginners and experienced exercisers.
Advantages of Home Workouts with Resistance Bands
Cost-Effective
Resistance bands are much cheaper than a set of weights or a gym membership.
Space-Saving
They take up minimal space, making them perfect for small apartments or home gyms.
Muscle Engagement
Resistance bands engage your muscles differently than weights, providing a unique challenge and helping improve muscle tone and strength. The primary difference between weights and resistance bands is this:
- Weights provide a static amount of weight throughout the lift
- The tension of a resistance band is steadily increasing as you stretch it. This is a much better way to activate muscle tissue when you’re working out.
Flexibility and Range of Motion
Bands create a greater range of motion and more flexibility than weights, which is far better for muscle growth and keeping your joints healthy. Because the resistance is growing throughout the movement, you’re challenging muscles in different ways than traditional weight lifting.
Tips for Effective Workouts
- Consistency: Stick to a regular workout schedule.
- Proper Form: Always maintain good form to avoid injuries.
- Progression: Gradually increase the resistance to continue challenging your muscles.
- Variety: Incorporate different exercises to work all muscle groups.