Resistance Band Bench Press Benefits

Adding resistance bands will be beneficial for high and low intensity movements.

Resistance band bench press benefits.

Bottom line on bands. The longer the range of motion the more muscle fibers are actually activated. When there s added resistance on the body s structure especially from larger movements such as the bench press we promote. Elastic resistance offers several benefits that outweigh pun intended those of free weights.

If your maximum bench press without a bench shirt is less than 300 pounds you ll find it most beneficial to use the light bands width 1 125 inches. The idea behind bands is to change how much resistance occurs at various points in a lift. As the band stretches it adds more resistance toward the end of the movement. This is perfect for exercises with a bell curve hardest in the middle or an ascending curve hardest at the beginning.

Resistance bands are so good for workouts because they provide plenty of benefits for muscle growth and general health that weights actually cannot provide. This is often thought to teach acceleration of the bar which is an important factor in overcoming sticking points in a lifter s range of motion. The primary benefit of using bands for bench press is overloading the lockout but also not totally neglecting the bottom range of motion. For a lifter capable of bench pressing from 300 500 pounds the medium bands width 1 75 inches are usually best and for elite lifters benching over 500 pounds raw the strong bands width 2 5 inches typically provide the optimal force curve.

These bonus features include functional strength injury prevention greater gains in muscular power and explosiveness and convenience of use particularly at home or when traveling. Usually we train the banded bench heavy 1 to 5 reps. Greater range of motion unlike free weights you can reach a full range of muscular motion using resistance bands. When you start lifting heavy weight you can also use other tools like the dark iron fitness weightlifting belt which will also let you train safely.

At the bottom of the bench press when the bar is near the chest the bands will contribute much less force to the press than they do at the top of the movement. Eccentric load a third benefit is increased eccentric load. The eccentric phase of a rep is the lowering portion when the muscle lengthens while controlling a resistance e g lowering the bar. We examine 5 reasons why you need to consider using resistance bands over weights and why they should became a staple in your routine.