new exercise for ME bench work

[IrishPower]

I have been searching for some more creative ME bench exercises.

I think i found a good one today.

We did floor presses today using mini bands.

For this, we doubled 3 mini-bands and added an extra loop on each at the base of the rack. These were a bitch to lock out. My triceps are baked and it seemed to not nail my pecs as hard either (which is nice when you just ripped on off )

You can check it out here:

http://www.growordie.com/training/videos/FloorPressWithBands.wmv

Its hard to get an indication of how the bands were applied but 2 bands were put on the inside of the weights and the 3rd was put on the outside to accomodate removing easily for our weaker lifters.


Train hard!
/irish

 

[b fold the truth]

Very impressive...just as I begin to feel decently strong...I watch a guy like you doing these...wow.

B True

 

[Deciever]

good god. what do you think the weight was at the top? also how much weight did you have on the bar?

 

[IrishPower]

b fold: we are ALL just beginning to get strong! we have westside to thank for all this innovation, but the internet as a connecting medium for a bunch of powerlifters should spawn a new era for powerlifting!

deceiver: you know what??? i have no clue what the tension was at the top. it was friggin heavy. my delts were burning by the time i was through. i just know that it felt to me what the top part of a bench in competition feels like... just pushing through where the shirt leaves off. you also learn to explode from the bottom because if you don't you will get the bar slung back down.

i wish i had captured it on tape when my training partner tried to do a rep slowly. he started coming up and then all of a sudden the bar plunged to his belly. we were just getting the feel for the exercise and there was no weight on the bar really so no one got hurt! but it was still funny. teaches him to do a bodybuidling style rep on ME day!

i like not really knowing weights and such because i dont get so stressed out trying to always break a raw weight record.

the next time i do these, i may throw on more bands, maybe chains... its all good. it is working something.

/irish

 

[Screwball]

Interesting. That's a lot of band tension. How much different do you think these are compared to 4-5 board presses with bands choked down? One difference for sure is that you can't use your legs like you can when doing boards. I hate floor presses as it is, so to add band tension to the exercise makes it a serious ass-kicker. Thanks for the idea. I will probably give it a try on one of my upcoming ME days.

 

[Deciever]

lol and to think, i used to think my 185 floor press was impressive. Very impressive work IrishPower. Thats actually a great idea for an exercise and i may try it

 

[epimetheus]

Not sure if this is correct, but Hannibal loaned me a Benching secrets Westide video, and Louie mentions the bands in the films add 20 lbs of tension at the top. Some bands may vary, but they looked like the same kind. (each band 20 lbs)

 

[Hannibal]

Not sure if this is correct, but Hannibal loaned me a Benching secrets Westide video, and Louie mentions the bands in the films add 20 lbs of tension at the top. Some bands may vary, but they looked like the same kind. (each band 20 lbs)

You are correct...almost. The video is somewhat outdated...already. In the video they were using Medium bands..and they only got tight at the top...no tension in the bottom. Training is fluid....always changing.

 

[epimetheus]

You are correct...almost. The video is somewhat outdated...already. In the video they were using Medium bands..and they only got tight at the top...no tension in the bottom. Training is fluid....always changing.

Doh

 

[MidwestJ]

Hey man that's cool how you put the video on here. I wish there were more videos like that. That really helps people who don't know exactly what an exercise is or how its performed. a big 10-4 to you

 

[IrishPower]

band tension:

this topic comes up all the time. i think you should NOT worry so much about the band tension. it doesnt matter how much is at the top... it DOES NOT equate to raw weight. it is just a training tool. if you feel like you are working hard (especially in the triceps) you are doing it right.

there was a really detailed post a day or so back that described the different loopings, etc. it was a good post!

one simple fact worth reiterating is that the further you stretch the bands the more tension is on them (that is why you cant say 'yy' pounds at the top). it all depends on loopings, movement, etc, etc.


screwball: i have not done 4 board presses with mini bands yet. dave just sent me more mini bands this week. I DID try a green band for 5 board lockouts for reps. It was ok, but that green band throws me around way too much. I thought i was going to injure myself. i will try 5 boards with the mini bands in 2 weeks.

my pec and shoulder are hella-sore and i need the rest.


/irish

 

[powerlifterjay]

Irish good post man. I like bands alot but we use greens and blues. My favorite is 4 and 5 board press with blues double choked down. I have actually done 5 board with green and blues choked down, at the same time. Talk about tension. But there are so many ways to use bands. You just loop them where ever. Sometimes i want zero tension at the bottom. Sometimes i want tremendous tension. Its all in how you use them.

I rish you said Dave sent you some. You sponsered by westside now? Just Kiddin bro.

 

[IrishPower]

pljay:

have you seen the halbert video? i believe he talks about a lot of this stuff. i haven't ordered it and probably wont till after my meet.

regarding being sponsored by westside: absolutely not! Dave will send you some bands too if you send him your money He is really accomodating on the phone and quick too! I had the bands within a week.

/irish

 

[powerlifterjay]

No i havent see the video. I want a ton of videos and the only ones i own are my own! Maybe one day. Its liek when i have an extra 50 bucks i can either get a powerlifting video, 3 porn videos, ammo to go shoot, new wraps, or a bottle of test! Need less to say a video is last on my list! I need a bootleg! Just kidding westside, dont hate me now.

Irish i love bands. I cannot imagine training without them. I feel they are a huge plus on working my lockout. And when we dont use them i feel short changed. Like i needed more then just free weight. I will try your floor press with bands. I think i have a mental image.

 

[Screwball]

Hummm, 3 porn videos, ammo, new equipment or more gear. Damn, that's a hard list to choose from. How about a compromise?
1 porn video, 20 rounds of ammo, a block of chalk & some ammonia caps and 2 bottles of Test (no skimping on this). Ha, ha!

I love bands too but I have to be careful because they will light my tendonitis up quicker than a Cubanito 15 lb. seated dumbbell clean. That is quick! Continuous, heavy band tension for Screwball equals pain. Ouch!


- Cubanito: Just bustin' your balls cause you haven't been around as much. Miss ya, Gangsta!

 

[musclehed275]

ME execise

I have a couple of things i messed around with on ME day. I did the floor presses also, with bands hooked to bottom of rack, I used the purple bands (50lb)..Then instead of adding bar weight, i would just add chains! This has helped my lockout and explosion tremendously! I also, as an assistance exercise, use a short olympic bar, and do a kind of close grip/extension (skull crush) you eighty lifters will remember the Arcidi press, and i hook up the bands, talk about frying the tris!

 

[powerlifterjay]

Musclehed275 - Dam bro sounds good. My tris mouth's are just watering! I dam sure need to get some chains though.

Screwball- Good compromise! Now you see why i dont order shit liek videos and stuff. Its usually in this order the voice in the back of my head says 1 test! 2 ammo! 3 more test! 4 porn! 5 new superman stuff!

In case you didnt understand that last part me and freak 19 seem to have this race going to see who can get the most superman shit! I have got shirts he doesnt have and he's got ones i dont have. BUt i am getting my truck painted black and it will have a silver superman painted on the hood! That should put me in the lead! Dont you think?

 

[Screwball]

What about Superman tats??? By the way, my theory is that Superman was actually injecting a gram of Test a day... (ha, ha!)