1. Dynamic effort (speed bench): loading the bar: Performed at the beginning of a workout after a good warm up, this exercise utilizes band resistance with free weight resistance to shorten the deceleration phase. The emphasis in this exercise is on speed and the total resistance should not be more than around 60% of the athlete’s 1RM. It is important to lower the bar as fast as possible in the eccentric portion of the lift as fast reversing of the direction of the bar plays a big role in the effectiveness of this exercise to building speed. Bands used: Usually the Mini or Monster Mini.
2. Max effort bench: loading the bar: This exercise improves maximal strength by optimally loading the muscles throughout the range of motion. The bands provide more resistance where the athlete’s muscles can deal with more resistance. Bands used: Mini, Light, Average or Strong; depending on the athlete’s strength and experience. It is recommended to have the bands provide between 20%-50% of the total resistance.
3. Explosive racks lockouts: Use a rack or half rack. Rest the bar on the safety pins as close as possible to your chest. Push the bar as fast as possible and lock it out. It is important to rest the bar for a few second on the safety pins before each repetition. Usually 3-7 reps are performed in 3-5 sets.
4. Max effort bench or repetitive effort bench: de-loading the bar: There are times when the added kinetic energy of the bands in the “load method” can cause excessive muscle soreness and may not be suitable when dealing with large loads. By de-loading the bar using Flexbands® attached to the top of the rack or another higher object, we simulate the effect of chains and again, optimally load the muscles throughout the range of motion. In this method, the bands are actually HELPING the athlete lift more at the beginning of the concentric portion and then less towards the lockout position of the lift. This method is great for maximal strength training and for hypertrophy training (Repetitive Effort) Bands used: Mini, Light, Average or Strong all depending on the strength of the athlete and the amount of contrast the coach wants to achieve between the bottom and top portions of the lift.
Note: Setup for the bench press: There are a number of options to setup bands for the bench press using the bench itself, the base of the rack, dumbbells or rack safety pins: There are racks and benches with specially designed band pegs available from companies like LifeFitness and Elite Fitness Systems. If you're not very familiar with it, seek help from fitness and weightlifting experts. Bear in mind this is a physical activity and unlike sports like poker and chess, can cause serious harm if not taken seriously.
