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Keep your shoulders (rear delts) on the bench throughout the lift. Don’t shrug them forward when your press up. A good cue is to think about pushing yourself away from the bar rather than pressing the bar away from your chest. The first bench press alternative is the classic dumbbell press. In reality, you are doing the same movement except swapping the barbell for dumbbells. However, the differences are anything but minute. For example, the 200-pound Monster Band that Rogue sells is considered heavy enough that it’s meant to loop over and around barbells only. However, how many people can hoist 200 pounds over their chest for reps? A lot. Since you don’t need to lift as much, your joints won’t be under stress. Over time, that can mean fewer potential injuries and nagging aches and pains. When it comes to band training, less really is more. Resistance Bands are Convenient As with a conventional bench press setup, the reverse band bench press will work your pecs, shoulders, triceps, and lats. They provide just enough resistance to challenge your muscles without fatiguing them. Also, the constant tension bands ensure that your muscles are active during an entire range of motion. This is important because good mobility isn’t just about how long your range of motion is but how strong you are at the end of that ROM. Added to Barbells and Machines
Types of Bench Press Grips: Which is Best for You? 6 Types of Bench Press Grips: Which is Best for You?
For the average lifter who just wants to look better, feel better and get stronger, we recommend alternating between flat barbell bench press and incline barbell bench press and then adding the other variations into your routine as you see fit. Below is an example of how you can add the variations into your routine.While there are different grip variations of flat bench press (such as wide grip and close grip), the standard grip should be a little wider than shoulder width. This way, when you lower the bar down, your hands will be directly aligned with your elbows, which will allow you to have the greatest force production. Another great thing about lifting heavy, which you can do with bench press better than any other upper body exercise, is that it boosts the natural production of testosterone. The same goes with squatting and deadlifting. The more testosterone in your body, the more muscle you will build and the stronger you will get.
Reverse Band Bench Press: How-To, Benefits, Why Do It? Reverse Band Bench Press: How-To, Benefits, Why Do It?
By the way, be sure to drive your feet into the floor. This will help you create more force and thus lift heavier. Bands are susceptible to snapping, and if that were to happen as you trained, you could get hurt. That’s why we chose brands known for producing quality products and even feature a band on the list that encases their bands as an extra safety precaution. AccoutermentsAnother great thing about barbell bench press is you can increase in smaller increments. You could add as little as 1.25lbs to each side, which is essentially 1.25lbs per side. With dumbbells, the smallest increment will be 5lbs when you get to the heavier sizes. That really depends on your goal. That said, a long looped band (such as the Rogue Monster Bands) offers the most versatility. You can perform many exercises with them, strap them to barbells, and use them as a part of your warm-up. What are the main benefits of training with bands? Read my full article on the muscles used in the bench press. How To Program The Reverse Band Bench Press The usage of this grip will depend heavily on your overall goals within the gym environment. Suppose you’re a powerlifter or more driven towards powerlifting-style training. In that case, this movement is best used as part of a deload week to introduce some variation, as this grip is so far removed from your standard bench press that there may not be much carry-over.
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