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12/27/2005 -
Band Set-up For the Bench Press

For the bench press, mini-bands should be used. To set up the mini-bands, place one end of the band around the sleeve of the bar, run the other end around the base of the power rack or dumbbell handle and pull it back onto the sleeve of the bar. This will ensure that there is tension at the bottom of the bench press. In order to add more tension, adding a 2x4 to the base or wrapping the mini-band around the handles of two dumbbells can widen the base. Make sure that the dumbbells are heavy enough that they do not move while the bands are at their maximum tension. Remember that the set-up for the bench press is different than the squat. Both ends of the mini-band are around the sleeve of the bar.

Jim Wendler

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