Doing some close grip board work after speed bench is a great way to save time in setting up your second barbell or pressing movement. Who doesn’t need stronger triceps? So, we are attacking weaknesses not just throwing random stuff in.
The purpose of the choked light bands is to get some extra band tension kicking in at lockout on our speed bench. The mini bands are doubled under the bar like our normal speed bench set up.
On the eccentric push your gut up to the bar this will help lock your back in. To press, punch your hands and squeeze them through to the top. Press in a straight line, don’t throw the bar back over your face.
3 sets of 3-8 are usually sufficient.