Bench Press w/ Bands (pics)

[Illuminati]

Ok. I posted something last week about setting up bench press w/bands, and said that I would post a pic. Someone said "hook the whole board up" so here it is.
First I want to start off by saying that this is how I set them up, and it has been very effective for me. Normally, I use the mini's (I have the JumpStretch Bands). On my last ME bench day, I had some trouble with 375. It got a little stuck on my chest, training partner nudged the bar, and I pushed it up. I think my problem is lackin in reversal strength. So I have decided to jack the band tension up, and lower my bar weight on my DE days, and teach myself to really explode with the bar. So for these pics, the bar is set up with the Average JumpStretch bands (about 2 times the resistance of the Mini's.) I would not recommend that someone who has never worked with bands try benching with the Averages doubled over, as there is about 160-180lbs of top tension added when the bands are doubled over.
Set-up description:
Grab a set of DB's. For the mini's I use the 60's, Averages 100's. Put one end of the band around the handle of the DB and pull the band up and over the bar. Then put the other end of the band around the handle of the DB, and lay the DB so that the handle is parallel to the ground. Place some 5lb plates on either side of the DB's that are holding the bands in place. This will keep the DB from moving. Also, try to make the bands go up and down as straight as possible. This will also help to keep the DB from moving.
It is important to get the bands an equal distance from the center of the bar. A rule of thumb that I have adopted, is to put the bands 4 finger widths outside of the rings on the bar. I grip the bar with a PL grip (index finger on the rings) and this give me just enough room for me to grip the bar.


http://putfile.com/pic.php?pic=4/9409420350.jpg&s=x10

http://putfile.com/pic.php?pic=4/9409433270.jpg&s=x10

http://putfile.com/pic.php?pic=4/9409591284.jpg&s=x10

http://putfile.com/pic.php?pic=4/9410000449.jpg&s=x10

 

[Guinness5.0]

Thanks for posting this. I've been wanting to use bands for a while now.

 

[nelmsjer]

For the love...our freaking corporate internet says that the links lead to porn.

Can someone possibly get these to another hosting site?

Thanks for doing this, Illuminati!

 

[djeclipse]

You can try photobucket.com to host them, it;s free also.

 

[djeclipse]

I was bored

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409420350.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409433270.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409591284.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9410000449.jpg

It shouldn't set off any porn sensors.

 

[nelmsjer]

I was bored

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409420350.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409433270.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9409591284.jpg

http://i7.photobucket.com/albums/y278/djeclipse/bands/9410000449.jpg

It shouldn't set off any porn sensors.

Thanks a ton, and K to you!

 

[djeclipse]

No Prob

 

[Chambewy20]

Is this for a DE bench day?

I would not suggest using anything but the mini's or monster mini's on DE bench. Just what I've heard straight from the horse's mouth...

Do you switch up your grips when you speed bench, wide being pinky on the ring, medium being thumb width from the smooth and narrow being index on the smooth?

There are also multiple ways to perform speed bench, not meaning with resistance implements i.e. chains or bands but normal speed bench, ballistic speed bench and wnt2bbeast (?) suggested, which worked for me, a pause speed bench where, like how you squat on a box, bring the bar down controlled and fast, pause on your chest and blast back up... My hillbilly way to sorta attempt to massage a stretch reflex within your bench, who knows?

Poor reversal strength, which i doubt you really have due to the weight your throwing around, just might be a form issue or a sign that you need to strengthen other areas, your lats or incorporate them more, your arch, shoulders, elbow position, just have to dig a little...

 

[Illuminati]

Is this for a DE bench day?

I would not suggest using anything but the mini's or monster mini's on DE bench. Just what I've heard straight from the horse's mouth...

Do you switch up your grips when you speed bench, wide being pinky on the ring, medium being thumb width from the smooth and narrow being index on the smooth?

There are also multiple ways to perform speed bench, not meaning with resistance implements i.e. chains or bands but normal speed bench, ballistic speed bench and wnt2bbeast (?) suggested, which worked for me, a pause speed bench where, like how you squat on a box, bring the bar down controlled and fast, pause on your chest and blast back up... My hillbilly way to sorta attempt to massage a stretch reflex within your bench, who knows?

Poor reversal strength, which i doubt you really have due to the weight your throwing around, just might be a form issue or a sign that you need to strengthen other areas, your lats or incorporate them more, your arch, shoulders, elbow position, just have to dig a little...

Cham....
I used this on my last DE day. Suprisingly, I moved the bar with a lot of speed. I normally use the mini's for my DE days, but have decided to jack the band tension up for a couple weeks as an experiment, and see how it treats me. Like you said, I dont recommend anyone using the Averages on DE days, and I stated that in the first post
One thing that I did in the past on my speed days, was (w/no bands or chains) to literally drop the bar from lock out by releasing my hands from the bar, catch it a few inches off the chest, and then press it.
No, I dont change my grip up on my DE days. In the past I didn't feel as though it made much difference to me. I used to do a lot of CG work on my ME days.