October 17, 2018, 10:27:39 PM

Author Topic: Hi, new user and need some help.  (Read 324 times)

dinolmighty

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Hi, new user and need some help.
« on: August 12, 2018, 07:02:55 PM »
Hi everybody, i will be starting the 4-day program soon and i have some questions.
I don't know if this topic belongs here but i won't be able to use chains and i don't know how should i attach the bands on bench press since i don't have access to a squat rack or band pegs on the bench. I have seen that you are supposed to double the band and not choke it to keep constant tension, but that would increase the prescribed extra weight.

Should i do it like this:
https://www.youtube.com/watch?v=JD9zcwfNMtE
https://www.youtube.com/watch?v=Ba2kOw7jeg8

Use a shorter band or double a lighter band like this one on a dumbbell:
https://www.strengthshop.de/mobility-recovery/premium-latex-resistance-bands-104-cm.html

I have also seen that i could use the slingshot with and additional 10% but that doesn't seem the same or enough weight.

Thanks in advance.
« Last Edit: August 12, 2018, 07:06:52 PM by dinolmighty »

Zacheryah

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Re: Hi, new user and need some help.
« Reply #1 on: August 13, 2018, 10:07:32 AM »
A slingshot adds a fixed weight. For me the red one adds 23kg exactly. Benchpresses who have more speed, will get a bit more out of it. So its not a percentage. If you are using a slingshot i'd advice to ad xxkg to your max stat and work with the percentages based off that.


Bands are tricky. Try to get it so that it has almost no tention when its on your chest, and if you double them, they'll be at maximum tention when you lock out.

I fix them around the safety catchers somewhere

RussianBear

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Re: Hi, new user and need some help.
« Reply #2 on: August 13, 2018, 10:22:12 AM »
Hi everybody, i will be starting the 4-day program soon and i have some questions.
I don't know if this topic belongs here but i won't be able to use chains and i don't know how should i attach the bands on bench press since i don't have access to a squat rack or band pegs on the bench. I have seen that you are supposed to double the band and not choke it to keep constant tension, but that would increase the prescribed extra weight.

Should i do it like this:
https://www.youtube.com/watch?v=JD9zcwfNMtE
https://www.youtube.com/watch?v=Ba2kOw7jeg8

Use a shorter band or double a lighter band like this one on a dumbbell:
https://www.strengthshop.de/mobility-recovery/premium-latex-resistance-bands-104-cm.html

I have also seen that i could use the slingshot with and additional 10% but that doesn't seem the same or enough weight.

Thanks in advance.

You could use the last set-up in the second video but since you don't have access to pegs, I would suggest a variant of the first approach I use quite often. You need to have the arms in between the bands, so the top part of the band has to be where your head is. If this is too confusing, you can send me a personal message and I will explain in greater details.

Regards slingshit, as mentioned by Zacheryah, it is usually not advised to increase your max 1rm or use 1rm slingshot max. Why? The whole idea with slingshot is to get heavier weights out in the hands, so one is comfortable with the weight when benching. So, one would more often go above 85 % in slingshot, even 105 % or 110 % of 1rm (raw) is not unheard of.

Generally, people with longer arms will be able to bench more using slingshot.



 
"For one to press a lot, one must press a lot, comrade."

dinolmighty

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Re: Hi, new user and need some help.
« Reply #3 on: August 13, 2018, 06:48:07 PM »
Would a 20" band on a dumbbell instead of a 41" work?

Like this one: https://www.strengthshop.co.uk/20-inch-latex-1-purple.html

RussianBear

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Re: Hi, new user and need some help.
« Reply #4 on: August 14, 2018, 09:56:31 AM »
Yes, that is also a possible solution I have seen many times. You can safely go with that set-up
"For one to press a lot, one must press a lot, comrade."

dinolmighty

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Re: Hi, new user and need some help.
« Reply #5 on: August 14, 2018, 01:36:09 PM »
Thanks guys. Once i try them out i will post wich ones i liked best.

Lain

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Re: Hi, new user and need some help.
« Reply #6 on: August 15, 2018, 10:11:24 AM »
Hi,
I use set up with plates. More stable for me than dumbbells.
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dinolmighty

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Re: Hi, new user and need some help.
« Reply #7 on: August 15, 2018, 06:45:55 PM »
Hi,
I use set up with plates. More stable for me than dumbbells.

Yes, i was going to try that but instead of choking the band i would double the one i mentioned in the original post which has less tension.