Banded Bench Work

In perspective to my squat and pull my bench is still my weak point. Many factors go into this but to be honest the biggest factor is probably that I've never enjoyed benching. I've just never liked it so I'm sure that has been a factor in the intensity in which I train it.

Banded bench press - light bands used.

worked up to 225 for 8 sets of 3 reps





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Pressing Against Bands with Instagramless Ted⁣ ⁣ ⁣ Today, Instagramless elitefts athlete Ted Toalston hit a DE bench day with 8 x 3 with 225 plus light bands. Ted moved through his sets quickly with relatively short rest periods. Keeping rest intervals timed and short on Dynamic Effort days is an efficient way to maintain conditioning and doubles as a way to keep yourself from spending six hours in the gym avoiding real life, not like any of us do that or anything.⁣ ⁣ Notice Ted’s band set-up; using the band pegs on the elitefts Signature Competition Olympic Bench allows Ted to have even more control over adjusting band tension than he would if he just ran the band as a single loop around the pressing setup. If your bench or rack is equipped with band pegs, they will allow you greater ability to equalize band tension (if one side has more than the other, choke up the band portion running through the foot pegs to add more tension) and more placement options to determine the vertical resistance path than a rack or free bench may offer.⁣ ⁣ One of the most consistent questions we get regarding band work is “how much” resistance a band setup adds to the straight weight being worked with on the bar. The truth is, measuring exact pounds of resistance through any portion of the movement is extremely difficult. Factor in the fact that bands stretch slightly more with each rep of each set and the likelihood that you’re going to be able to calculate that x band offers x poundage of resistance is….extremely low. So what do you do? Use the same bands for the same exercises in your waves and rotations. Track bar speed, track reps, track straight weight. Watch that the bands you use appear to be “evenly” stretched/offer equal amounts of resistance, as rubber does stretch over time without returning to its original pre-use tension.⁣ ⁣ Bands are an incredible way to add variation into a training program and an absolute staple in implementing accommodating resistance in strength work, but as in all things strength training, apply them with intention, common sense, and proper progression.⁣ ⁣ ⁣ ⁣ Want good bands? We’ve got good bands on

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bent over barbell rows-pulled high to work upper back and rear delts

155 for 5 sets of 8 reps


barbell curls

empty barbell for 2 sets of 20 reps


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