Set your mini bands up like you normally would for speed bench (doubled). Then put your light band on. One end in the bar and on end around your peg. If you don’t have pegs you can choke it around the bottom. Then wrap the other end around the bar 2-3 times depending how you set the bottom up. If you have pegs do 3 wraps around the bar (like the video). If you have to choke the band around the bottom just do 2 wraps. Lastly adjust the light band so it’s pulling evenly from both sides.
The purpose of this set up is to get more stimulation than our normal speed bench do to increased band tension and to have some extra band kick in around lockout to teach us to push even harder. If you watch the slow motion video you can see the light bands go slack in the bottom then come back on as the bar is pressed. This is very applicable with athletes because when we peak we are looking for increased neural drive on our movements, this will do that!
This was one of the tools we used to peak our throwers going into their big meets (conf, regional, nats..). To use this set up the athlete should be a 300lb bencher or more. Stay in the 30% range for bar weight.
Wk1- 8x3
Wk2- 6x3
Wk3- 4x3- meet week