Band Bench Press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.

Extend your arms fully, pushing the bands away from your chest.

Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Band Bench Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Choosing a band with too little tension to feel challenging at the end range, since resistance bands are weakest at the start of the movement and strongest at the end.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.