Bench Press: Why Powerlifters Use Bands for Strength and Power

Why do powerlifters put bands on the bench?

Powerlifters incorporate resistance bands into the bench press primarily to utilize accommodating resistance, which matches the natural strength curve of the lift, allowing for greater overload in the stronger ranges of motion and enhancing speed, power, and lockout strength.

Understanding Accommodating Resistance

The concept of accommodating resistance is central to why powerlifters employ bands on the bench press. Unlike traditional free weights, where the resistance remains constant throughout the entire range of motion, bands provide a variable load.

• Variable Resistance: Resistance bands stretch as the bar moves upwards, progressively increasing the load. This means that at the bottom of the bench press, where the lifter is typically weakest and the muscles are in a mechanically disadvantaged position, the band provides less resistance. As the bar ascends and the lifter moves into a stronger mechanical position (e.g., closer to lockout), the band stretches more, applying significantly greater resistance.
• Matching the Strength Curve: The human body's strength curve for most compound lifts, including the bench press, is not linear. We are generally weakest at the initiation of the movement and strongest towards the end. Bands effectively "accommodate" this curve, providing resistance where the lifter is strongest, thereby maximizing the challenge throughout the entire range of motion.

Key Benefits for Powerlifters

The strategic use of bands in bench pressing offers several distinct advantages for powerlifters aiming to maximize strength, power, and performance:

• Overcoming Sticking Points: Many lifters experience a "sticking point" during the bench press, often midway through the ascent. Bands help train the lifter to accelerate through this point by providing less resistance initially and then forcing them to apply maximal force to overcome the increasing load towards lockout. This teaches the body to maintain speed and power throughout the entire lift.
• Increased Peak Force and Power Output: Because the resistance increases as the bar ascends, lifters are compelled to push with greater force and acceleration to complete the lift. This trains the neuromuscular system to generate higher levels of force output, leading to improved explosiveness and overall power.
• Enhanced Lockout Strength: The top portion of the bench press, or the "lockout," heavily relies on the triceps and anterior deltoids. Bands provide maximal resistance at this point, directly strengthening these crucial muscles and improving the ability to successfully complete the lift, which is often a limiting factor for powerlifters.
• Improved Bar Speed and Explosiveness: The need to accelerate against increasing resistance trains the lifter to move the bar faster from the chest. This focus on speed, especially in dynamic effort training, translates to greater force production and a more powerful raw bench press.
• Neuromuscular Adaptations: Training with bands challenges the nervous system differently. It promotes a higher rate of motor unit recruitment and firing frequency, teaching the body to activate more muscle fibers more rapidly, which is critical for maximal strength expression.
• Reduced Deceleration: In a free weight lift, lifters often decelerate the bar as they approach lockout to control the weight. With bands, the increasing resistance forces continued acceleration through the top of the lift, minimizing deceleration and maximizing the training effect.

How Bands Are Applied in Bench Press

Bands can be incorporated into the bench press in several ways, typically involving anchoring them to the power rack or the bench itself:

• Rack Anchoring: Bands are commonly looped around the top pins or safety bars of a power rack, then brought down and attached to the barbell sleeves. This setup provides resistance that pulls the bar downwards, increasing the load as the bar moves away from the pins.
• Bench Anchoring: Some specialized benches or setups allow bands to be anchored directly to the base of the bench, with the bands looping over the barbell.
• Band Selection: Powerlifters use various band tensions (e.g., mini, light, medium, heavy) depending on the desired resistance and the lifter's strength level, often opting for bands that provide 10-25% of the lifter's 1-rep max at the top of the movement.
• Integration into Training Cycles: Band work is often integrated into specific training methodologies, such as Westside Barbell's conjugate method, where it's used on dynamic effort days to improve speed and explosiveness, or as a variation on max effort days to overload specific parts of the lift.

Important Considerations and Proper Use

While highly beneficial, incorporating bands into bench press training requires careful consideration to maximize effectiveness and ensure safety:

• Proper Band Tension Selection: Using too much band tension can make the bottom portion of the lift too easy, potentially neglecting strength development in the weakest range of motion. Conversely, too little tension may not provide sufficient overload.
• Secure Anchoring: Always ensure bands are securely anchored to prevent them from slipping or snapping back, which can cause injury.
• Maintain Proper Technique: The changing resistance can sometimes alter bar path or technique. Lifters must remain vigilant in maintaining their optimal bench press form despite the variable load.
• Strategic Programming: Band work should be part of a well-periodized training program. It's not necessarily a primary training method for every session but rather a specialized tool used to address specific weaknesses or enhance particular qualities. Over-reliance on bands can potentially mask true strength deficiencies in the initial phases of the lift.
• Listen to Your Body: While bands can be less stressful on joints at the bottom of the lift, the increased overall load at the top can still be demanding. Monitor your body's response and adjust training volume and intensity as needed.

In conclusion, bands are a sophisticated tool in the powerlifter's arsenal, allowing for a nuanced approach to strength training that specifically targets and strengthens the entire range of motion, ultimately leading to greater power, speed, and a stronger bench press.