Band Question???

[Screwball]

When using doubled mini-bands (dynamic benching) what kind of tension at the bottom vs. the top of the movement? I use a couple of heavy dumbbells to anchor the bands at the bottom. I know that the length of the stroke is also a factor (wide-grip vs. close-grip & long arms vs. short arms). What I'm really looking for is an average range for the tension. I believe that 20-30 lbs. at the bottom and 70-80 lbs. at the top is close??? Can anyone confirm?

- Screwball

 

[Adam MacKinnon]

I think its aobut 30-40 at bottom and 80 at top

 

[Screwball]

Bands???

Thanks Adam! Anyone else have any different input?

 

[powerlifterjay]

I wish i could help more. I use the green bands and i have nothing at chest level and around 100 at the top. I use bands for my board presses but only recently started implementing speed in my workouts. And that is what i use. I am not sure the exact, but i do believe you want 50 % or whatever you use at chest level, and the resistance at the end of the press. I am sure this didnt help much, but there are some people here who do know this answer.

 

[The mann]

using the mini's for speed you will have around 70 at the top and 30 at bottom...yes it will depend on arm length etc,but it will around there.i use the mini's doubled and around the power rack,they also have a little about it on the testosterone .net,check it out.............

 

[Screwball]

Band Tension???

Thanks PLJay and Mann. As always, you guys responded with timely and accurate information. Good Lifting!

 

[Sergeant]

On dynamic day I wrap the band underneath the bench at floor level, not doubled, and feel 30lb on bottom and 50lb to 60lb on top.

 

[koolio]

I've heard louie say to use about 70 pounds at the bottom and appx 150 at the top on speed day...Sounds tough though...I guess that's why his guys are all around or over 700...

 

[GRIMMER]

I just got back from a westside seminar and Dave said that its about 30 at the bottom and 70 at the top. Jay its really important that the bands do not loose tention at the bottom of the movement try and rig them for that.

 

[powerlifterjay]

They dont go slack or anything it just feels light at the bottom. Not sure. BUt i use 250lb with green bands double choked so i am defintily getting somethin off the bottom. Cause when i am done i ahev ebeen adding the board after speed and it feels hevy as shit at the top. And heavy at the board. I have only started adding speed bench to my workout again for 3 weeks and bands for 2 and this is the only time i have EVER benched full reps with bands. And if i had used bands before i would have done speed along time ago. Bands are the best period! Grimmer how was the seminar? I just got off the phone with Dave tate and that dude knows his shit. Smart man. Bob Youngs is too. I may use denim and claim to be a master but from what i hear Bob is the true denim master!

 

[Screwball]

Bands?

Excellent, Grimmer. Thanks for passing the information on straight from the mouth of a Westside legend. We would all like to hear how the seminar went for you. Someday I hope I get the opportunity to take advantage of the seminar. I know participants who said they learned more at a single seminar session than they had accumulated in an entire lifting career. Thanks for the info!

PLJay, I wonder what kind of tension you're getting with the green bands double-choked? Certainly, more tension than doubled mini's if you're not getting any slack at the bottom of the press. I'm curious; why you haven't used full-range dynamic benching in the past? Band work can be overtrained. The eccentric portion of the lift really stresses muscle tissue, ligaments and tendons. It's a fine line and you have to know when to back off and use chains or straight weight. Anyway, it's just another weapon to add to the arsenal. Good luck!

 

[powerlifterjay]

Screwball

Well Screwball i am not 100% westside. I have tried speed work in the past (without bands) and it just hurt my shoulder. Of course i can truly say i didnt give it a real chance either. But i am getting alot from my bands. Just i didnt feel too much at the bottom. Of course i use light weight. Actual weight is well under 50% of bar weight. So if i have 250 on the bar and 25lbs at the bottom it still feels light as hell cause i still dont have 50% at the bottom. Or if i do right at it. As far as bands in my trainig its like this. I use them once a week. Monday i bench and do other tri stuff. On thurs i, if i do speed, do speed then go right to boards. One week i hang them from the top of the rack, go until i hit a single. So there is weight accumulating as i go up but its not forcefully yanking me down. Then next week i double choke them and then i am really taxing my tris cause now its forcefully pulling me down. I even sometimes use blue bands there. Believe me , i really watch out for over trainig cause i sometimes will skip thurs period if i feel like i am overtraining my tris and pressing muscles. But i will say this i have really become addicted to bands. I use them squatting now and am thinking of using them in deadlifts too. Actually next week to go over my last PR instead of adding weight i am just going to add more bands. But for the record i do bench very fast down and up. My speed is good. Though i didnt do speed work i have always been aware and always put max force on all of my reps. Now i have an obseesion of becoming so fast that it is what i will be known for!
Also Screw ball you do seem to have a good bit of knowledge, and good posts too. Where are you from? What kinda lifts , orgs do you lift in? Keep up the good posting.