Band question on DE bench day...

[primobone]

I usually do my DE bench with 55 percent of my one rep max, which is 350 and i use 195 with no bands. If i was going to use mini bands on DE bench from now on, what percentage should i use for the bar weight. Also, should I double up the mini's or not. Thanks fellas!

 

[primobone]

bump

 

[p03t1c]

i normally double up the minis and drop the % to ~50. some people drop their percents even farther. i just have to make sure that i stay in the 3 second time limit and everything goes ok.

 

[benchmonster]

When going with bar weight plus chains, I use 225 plus 40 lbs of chain for 10 sets of 3, with one doubled miniband, I use 185 lbs bar weight for 8 sets of 3, when using 2 doubled minis, I use 135 bar weight for 6 sets of 3.

Don't know what my raw max is, but it ain't much. Comp max is in the low 500's by my estimate. I recommend dropping the weight pretty dramatically, by at least the amount of weight equal to the band tension on your chest, and I personally go more than that.

If you are doing 195 with just bar weight, drop to 155 or so when using a doubled mini. Always double the minibands for bench.

Hope this helps.

B.

 

[latinus_spicticus]

Be careful when starting with the bands. I used doubled minis with 55% of my 1RM and wrecked one of my pecs the second session. I would start out with about 35-40% 1RM bar weight and see how that feels for the first 2-3 weeks. Or just use 135 + minis for first week, then 155 + minis the second and go by feel. That is what I am going to do as soon as I am back from my injury 100%.

 

[Screwball]

Good advice from latinus_spicticus. I agree. Ease in to the band use to see how your body reacts to the new stress. Good luck!

 

[primobone]

thanks for the replies fellas, my ? is now answered, thanks

 

[Prometheus]

definitely agree with latinus and screwball - GO SLOWLY with bands if you've never used them, start lighter and use less work sets than you normally would. the movement is different - the accelleration of the bar, the groove, etc. - it takes some getting used to for sure.

 

[Parabellum]

I've tried something a little different with mini bands. I a band between my wrists on speed day with three different grips, I am trying to get myself to keep my shoulder blads tight and ripping the bar apart. All was well until last DE bench day when I aggravated an old back injusry, it was my fault I did not set myself corectly and kept going. Stupid!!!, now I missed a week's worth of training waiting to heal.

It's funny the pain is three inches below the bone that sticks out where your neck starts, but when it gets screwed up I can't move my neck. Oh well time will heal.