Assisted Bench Press Using Resistance Bands Set Above
Differentiation: Mechanics
This variation of a reverse chest press is unique. Here is how: You hang resistance bands from above | and attach the bands to each end of the Olympic bar. As you lift the bar, the bands shorten and thicken, which removes resistance and allows you to explode more quickly through the movement. Explosive movement increases the overall power and strength of your chest muscles.
Starting Position
To get into starting position, do this...
1) Obtain elastic exercise bands (the kind without handles).
2) Obtain an Olympic bar.
3) Locate a Power Rack.
4) Set the Olympic bar on the rack so that it is at a comfortable arms' length above your chest when you are lying on your back on the bench.
5) Position the flat bench inside the power rack.
6) Loop the exercise band around the top horizontal bar on each side of the rack.
7) Loop the exercise band around each end of the Olympic bar.
8) Place a padded exercise mat on the floor.
9) Lie on your back on the bench...
10) ...with your feet flat on the floor.
11) Grasp the bar with your hands wide apart, using an overhand grip.
12) Arch your back.
13) Lift the bar up and out to remove it from the bench's pegs...
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Lower the bar downward to your chest.
3) Hold this position for a count of one second when the bar touches your body.
4) Keeping your elbows close in, push the bar straight upward with as much force as possible...
5) ...until your arms are fully extended.
6) Hold again.
7) This is the ending position.
8) Then, again lower to the bar to your torso.
9) Repeat reps for a full set.
10) After completing your set, place the bar back onto the bench's pegs.
Proper Form
Pay special attention to following proper form by...
The bands should be perpendicular to the floor.
Be sure to maintain control of the bar. Do not allow the bar to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward.
Gear Advice
When performing this exercise, you will need resistance bands and it is important to add barbell collars to the bar - we have listed links below to Lockjaw brand Olympic Barbell Collars and to the SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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