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The use of heavy duty resistance bands (also referred to as
"Powerlifting Bands") as a strength training aid has become increasingly popular
over recent years. The bands are used for accommodating resistance; a technique
that involves creating maximal tension throughout a full range of motion.
Typically, a person is stronger at certain point of a lift than they are at
others (e.g. half squat vs full squat).
To overcome the differentiation in resistance, bands are
used to accommodate changes in strength at different phases of the movement.
Ultimately, your muscles will have to work harder because of the bands.
How to Setup Heavy
Duty Resistance Bands (PDF)
Here is what you can expect to feel when using powerlifting bands
for the bench press exercise:
- Exercise may feel awkward at first due to the
change in directional forces
- A progressive weight increase as the bands are
stretched
- A tendency for the bands to lock you into a
groove (like a Smith machine)
The following are instructions for performing the
bench press with powerlifting bands:
First, anchor the bands in place. Heavy dumbbells
work great for securing bands. Once the bands are setup, lie down on a flat
bench and disengage the bar from
the rack. Slowly lower the bar to the middle/lower portion of your chest. Pause
for a second, then push the bar up, just short of locking the elbows. Exhale as
you push the weight up. Repeat the exercise as needed.
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Step 1 |
| Secure bands to dumbbells. Disengage bar from rack. |
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Step 2 |
| Slowly lower bar to chest. Pause. |
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Step 3 |
| Push bar up to starting point. Exhale. |
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Similar exercises:
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