Band Assisted Bench Press

The band-assisted barbell bench press is an exercise that combines the benefits of the traditional barbell bench press with the added assistance provided by resistance bands. This exercise is particularly useful for increasing strength and breaking through plateaus. Here's how to perform the band-assisted barbell bench press:

Equipment Needed:

1. Barbell and weight plates
2. Bench
3. Resistance bands (with handles or a bar attachment)
4. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Place a bench in a flat position.
• Position the barbell on the bench's rack and add the desired weight plates.
• Lay the resistance bands across the bench, making sure they are evenly positioned on both sides of the barbell.

1. Secure the Bands:

• Attach the resistance bands to both ends of the barbell. You can do this by looping the bands around the bar and securing them in place with the handles or a bar attachment.
• The other ends of the band should be wrapped around the top of a power rack.

1. Grip and Bar Placement:

• Lie down on the bench with your upper back, shoulders, and head in contact with the bench.
• Place your feet flat on the floor on either side of the bench for stability.
• Reach up and grasp the barbell with your desired grip width. Your palms should face away from your body (pronated grip).

1. Unrack the Bar:

• Carefully unrack the barbell from the bench's rack, holding it directly above your chest with your arms fully extended. The resistance bands should provide supportive tension.

1. Starting Position:

• Begin with your arms fully extended, holding the barbell directly above your chest. The resistance bands should be stretched and providing upward force on the bar.

1. Perform the Press:

• Inhale as you lower the barbell down to your chest while keeping your elbows at about a 45-degree angle to your body.
• Exhale as you press the barbell back up to the starting position,

1. Repetitions:

• Perform the desired number of repetitions with proper form, using the assistance of the resistance bands.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the bench press station.

Tips:

• Choose a resistance band strength that matches your strength level and allows you to perform the exercise with proper form.
• Maintain a controlled and deliberate motion throughout the exercise to avoid straining your muscles or joints.
• Keep your back flat against the bench and maintain a tight core for stability.
• The resistance bands will provide the most assistance at the bottom of the press, so make sure to maintain control as you press through the entire range of motion.

The band-assisted barbell bench press is an effective exercise for increasing chest and upper body strength, and it can help you overcome sticking points in your bench press. The resistance bands provide assistance at the bottom of the movement, making it a valuable addition to your strength training routine.