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Chaos Bench Press
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Chaos Bench Press
I did these yesterday for the first time ever. Basically you have no weight on the bar but hang weight from the bar. I used bands and hanged a 10kg weight on each side from the bands and did 3 x 10 reps. Very tough exercise as the weights swing like mad on the bar but it really causes the shoulder to fight to be stable. This is a great shoulder exercise. It forces the shoulder ball to work hard to stabilise the joint and this can only lead to a stronger ,more stable shoulder joint. I will add 5 kgs next week and keep going until im at a point where its too dangerous.
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Re: Chaos Bench Press
Sounds good Buddha!
Do you do much band work with your bench anyway? And what do you tigh the band too at the base?
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Re: Chaos Bench Press
BMAN wrote:
Sounds good Buddha!
Do you do much band work with your bench anyway? And what do you tigh the band too at the base?
Im using bands with my bench all the time at the moment (same with deads). I wrap the bands around the bar and use heavy dbs to keep them on the ground.
Re: Chaos Bench Press
Yer DB's mak sense.
What would you say it improves using bands on your bench and deads?
What bands are you using?
I've got a couple but not 100% there the same tension (which obviously they'd ned to be!
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Re: Chaos Bench Press
BMAN wrote:
Yer DB's mak sense.
What would you say it improves using bands on your bench and deads?
What bands are you using?
I've got a couple but not 100% there the same tension (which obviously they'd ned to be!
Im using minis quaded on bench and blues doubled each end on deads. Whether they will help or not depends on you. Im using them on deads to help me get into the habit of moving as fast as possible and on bench to increase my shoulder joints ability to absorb stress. This is why im using them but they can be used in a way that the tension kicks in just below a sticking point on a lift too. I have no idea as to what tension is but its alot.
Re: Chaos Bench Press
So with the bench I'm guessing you position the bands so they would be in the vertical plain when actually lifting not when wracked. I know its only a couple of inches or so but could imagine it could through you slightly if the tension was slightly angled - or am I totally over thinking it!
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Re: Chaos Bench Press
BMAN wrote:
So with the bench I'm guessing you position the bands so they would be in the vertical plain when actually lifting not when wracked. I know its only a couple of inches or so but could imagine it could through you slightly if the tension was slightly angled - or am I totally over thinking it!
On the bench I position the dbs in front of the bar so the bands are at an angle when its racked but when its over my chest they are fairly vertical. I have a spot on the base of the rack and I have a good idea where to put the ends of the dbs in relation to the spot. You dont want the tension angled much.
Re: Chaos Bench Press
Buddha wrote:
BMAN wrote:
So with the bench I'm guessing you position the bands so they would be in the vertical plain when actually lifting not when wracked. I know its only a couple of inches or so but could imagine it could through you slightly if the tension was slightly angled - or am I totally over thinking it!On the bench I position the dbs in front of the bar so the bands are at an angle when its racked but when its over my chest they are fairly vertical. I have a spot on the base of the rack and I have a good idea where to put the ends of the dbs in relation to the spot. You dont want the tension angled much.
Cool, thats what I was thinking!
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Re: Chaos Bench Press
BMAN wrote:
Buddha wrote:
BMAN wrote:
So with the bench I'm guessing you position the bands so they would be in the vertical plain when actually lifting not when wracked. I know its only a couple of inches or so but could imagine it could through you slightly if the tension was slightly angled - or am I totally over thinking it!On the bench I position the dbs in front of the bar so the bands are at an angle when its racked but when its over my chest they are fairly vertical. I have a spot on the base of the rack and I have a good idea where to put the ends of the dbs in relation to the spot. You dont want the tension angled much.
Cool, thats what I was thinking!
Also watch how you wrap the bands and have them wrapped similar both sides and on the same place on the dbs, and the barand the bands not climbing on top of each part on one side or the other etc. Otherwise they will throw you off. What I do is just wrap it around the bar first and then just lift the db up and twist it around the band and let it down. If I want to increase tension I would do it on the bar end so you can see how many times the band is wrapped clearly .
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