Barbell Bench Press (with Hanging Band Technique)
The bench press with the weights hung from the sleeves on bands; the swinging load makes every rep a fight for control.
How to do it
Setup
Plates or kettlebells hung on bands from each sleeve, clear of the floor.
Steps
- Unrack slowly and wait until the weights stop swinging.
- Lower to the chest slowly, keeping the bar level.
- Press up smoothly so the weights stay quiet.
Common mistakes
Rushing the rep: the weights swing and pull the bar sideways. Weights touching the floor at the bottom: shorten the bands. Pressing before the swing settles: wait for it.
Breathing
Inhale down, exhale on the press.
