The bar bender bench band is one of the recommended pieces of equipment that can be used to add the strength of a person during his exercises. When applied correctly, it will have a great positive impact on your performance especially when doing exercises such as the resistance band bench press.
In this guide, you are to learn about the right techniques and right way of utilizing the bar bender bench band, why it's beneficial, and tips for both beginners and advanced lifters.
Understanding the Bar Bender Bench Band
The bar bender bench band is one of the advanced resistance bands that has been manufactured to be used with the bench press equipment. Resistance bands can be classified as different from the free weights in the following way: they possess a variable resistance, that is, the tension is different depending on the distance between the connections of the band. This makes your muscles contract at their maximum at the top of each movement, which will both give superior strength development.
These bands are usually manufactured from a hard wearing natural latex or rubber and can be connected directly to a resistance band bench at any number of points or to the barbell directly. This design enables you to add more resistance to the bench press thus its popularity among powerlifters and strength trainers.
How to Use the Bar Bender Bench Band
Using the bar bender bench band is straightforward, but to maximize its benefits, it's important to use it correctly.
1. Proper Positioning: The bar bender must be worn above the elbow and around the tricep. This positioning is crucial as it allows the lifter to gain the maximum performance out of the band. Proper placement ensures that the resistance is applied in a way that enhances your lift without compromising form.
2. Understanding the Material: The bar bender band is composed of thousands of tiny rubber band-like fibers. These fibers are designed to stretch to their maximum length when in use. As the band stretches, it creates a rebound effect, helping to spring the weight back up from the bottom of the lift in a quick, efficient motion. This not only assists in completing the lift but also engages more muscle fibers, leading to greater strength gains during your resistance band bench workouts.
Also Read: What to Wear to the Gym: Essential Gear for Optimal Performance
3. Choosing the Right Level: It's essential to select the appropriate level of the bar bender band based on your experience and strength level. For beginners or intermediate lifters, we recommend starting with the level 6 bar bender. This level provides enough resistance to challenge your muscles without overwhelming them. For more advanced lifters, the level 10 bar bender is ideal. The material in this band is much tighter, providing the necessary resistance for lifting extremely heavy weights, especially on the bench for resistance bands.
Benefits of Using the Bar Bender Bench Band
The bar bender bench band offers several advantages that can help both beginners and advanced lifters improve their strength and technique, particularly when using bands for bench press exercises:
- Enhanced Muscle Activation: The rebound effect contributed by the band plays the vital role of making your muscles tight and contracted all through the lift. This eventually results in improved muscle recruitment and therefore increased strength gains.
- Increased Resistance: It is an upgrade from the basic bench press band movement in that the tension increases as you push the bar up, and peaks at the top of the movement. This assists in developing power and sturdiness, especially on the triceps as well as the chest muscles.
- Improved Lift Technique: Besides, extending the load and offering more support, the exercise bench with resistance bands not only safeguards the lifters’ form but also optimizes technique, fewer chances of accidents during training.
Also Read: Can Lifting Heavy Weight Above Shoulders Cause ETD?
How Many Calories Do You Burn Bench Pressing?
Having been a common topic in the fitness world, questions like How many calories do you burn bench pressing? Depending on what type of workout you are doing, the frequency of bench press with bands, your weight and muscle mass, the total amount of calories likely to be burnt will be higher than when doing normal bench presses. Including bands in a bench press can add more load to the muscles which will mean that a person will have a more intensive workout session thereby burning more calories.
Tips for Effective Use
To get the most out of your bar bender bench band, keep these tips in mind:
- Warm-Up Properly: It is recommended that before using the band you warm up your muscles appropriately. This is important to avoid straining your muscles and at the same time building them up in readiness for the new resistance.
- Start Slow: As with any form of workout, if it is your first time dealing with resistance bands, it is recommended that you start with lesser resistance and then work your way up from there.
- Focus on Form: The bar bender bench band may help you in your lift but be sure to follow proper mechanics while doing this move. Do not lean on the band too heavily during your practice, make it more of an addition that will fine-tune your muscles.
The bar bender bench band is a great asset to anyone who wishes to improve their exercising regimen focusing on strength training. It does not necessarily mean you have to be a professional weightlifter, additional use of this band in your workouts can improve your results sooner than later. From getting enhanced control of muscle contraction to enhanced resistance, making it easier to overcome resistance, everyone benefits.
Ready to take your workouts to the next level? Explore our range of bar bender bench bands at Raw Strength and start maximizing your lifts today.
FAQs
Q1: Why do powerlifters put bands on the bench?
Lifters of weights apply the bands on the bench as they enable the addition of variable resistance on the lifts. This technique proves useful in increasing the lockout strength that is used in the lift and also increases the power by recruiting more fibers in the lift.
Q2: How to bench press with bands?
To bench press with bands, strap them to the bench or the base of the power rack bar, roll the bands over the bar, and then press as normally as possible. Bands will provide some amount of resistance you place on the bar as you lift it making the lift more difficult.
Q3: How to do a bench press with resistance bands?
In bench presses with resistance bands, the bands have to be anchored on the bench or the floor then they can be placed around the barbell. When you push up the bar, the bands compress and provide more opposition to the lift you are performing.
Q4: How to use a bench band?
Working with a bench band is quite simple as indicated by the following steps. You simply fix the band to your bench, connect it to the barbell, and exercise. More specifically, the band will give extra support, so your exercises will be even more challenging and efficient.
Q5: How do you use bar bands?
Bar bands can be used in some different manners depending on the exercise that is being performed. In bench presses, they are fixed on the barbell and anchored to the bench or the floor. With other exercises, the machines can be circuited around various equipment offering resistance.
Q6: How do you do a banded bench press?
A banded bench press involves placing resistance bands below the barbell or beneath the bench before wrapping them around the bar. This setup increases the chance of resistance every time you push the bar upward making this exercise more difficult and worthwhile.
