Alternative band set up for the bench press

Alternative band set up for the bench press

There are three mini bands per side and the dumbbell is placed alongside the rack to allow for a greater bottom stretch of the band. With this set up, each mini is close to 100 pounds at the top. Dave no longer sets the bands up this way as he has the band peg attachments on all his racks and benches.

With the band pegs, he can adjust the tension by moving the pegs further apart. Since most of us do not have these racks and benches, we decided to post the old-school way.

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About the Author

Dave Tate is the founder and CEO of, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs. Special thanks to Joe DeFranco, Zach Even-Esh, The Thinker, Julia, James "Smitty" Smith, Jim Wendler and Jason Pegg for their help with creating the content for all the exercises within this index.