bands for benching

[kalashnikov83]

When using bands for the dynamic day on bench press, and attaching the mini band by running it under the support under the bench to each side of the bar. Do I do this setup and take of 10% of the bar weight that I was using without bands? I have a 300 lb bench press. I have been searching everywhere to find out how to attach the bands and percentages and everything but I cant find any good info. If there are good articles or pictures anywhere please help me out.
thanks

 

[Liftbig]

start with 135 with choked mini bands on each side, then adjust your weight based on your bar speed.

to choke the bands get a pair of heavy dumbells(80+ will work)
put a dumbell under the sleeve on bot sides of the bar, then take a min band for each side and run the band under the handle on the DB and secure it by pulling one end through the other. then take the free end and put it on the bar, do this for both sides.

you can double the bands by doing the same thing except dont choke the band take both ends and put them on the bar. this will greatly increase the tension.

 

[Goal500]

You can tie the bands in a knot, then place the knot in the center underneath the bench. Then put your weight on and put a clip on the bar. Put the clip 4-5 inches from the end of the bar and put a 2 1/2 lb weight next to it. Then that is where u put the bands, the futher out the band the more resistance. E-mail me if you need more help.

 

[MULE1]

When I used to use bands I attached them to the crossbar that runs underneath the bench by using a half hitch. On speed day I would use a set of blue bands and 60% of my one rep max for 10x2

every week I would up the weight by 10 lbs till I started to slow donw dramiatcly. I then would up bar weight and drop band weight.

after a year of doing this and becoming constatly confused I hung the bands up on the wall, started lifting heavy doing boards and lockouts with no bands or assistance days and my bench went from 585 to 755 in 10 mts.n it's mazing what technique changes and not overtraining will do for you..


610-438-2902

 

[Mike_Rojas]

started lifting heavy doing boards and lockouts with no bands or assistance days and my bench went from 585 to 755 in 10 mts.n it's mazing what technique changes and not overtraining will do for you..

Could you elaborate on that Mule? Like an example of your workout.

 

[MULE1]

bench press
135x8
225x6
315x4
405x3
500x1

shirt on
600x3
625x3
650x3
700x1

625x3
600x3

this is training volume not a max single daqy

6 boards
600x3
650x3
700x2

5 boards

550x3
600x3
650x3

 

[Mike_Rojas]

Thanks Mule1. I hope to see a lot more of your posts here. So I take it you gave up doing speed work? Would you recommend this to a beginner?

 

[MULE1]

I used bands in the beginning and AI think they can be of benefit. I do no speed work at all anymore. If you choose to use them limit them so you dont destroy your elbows.

 

[Liftbig]

mule is right about the elbows, what i do is do all my speed work in 3 week waves, bands for 3 weeks, chains 3 weeks, then straight weight 3 weeks, different variations on all of them like band tension, how many chains, or catching the weight when i use straight weight. i use bands primarily on speed bench, but occaisonally i will throw some minis in on ME day.