Banded DB Press

[Max Sheppard]

Currently right now, I have 2 presses for chest. Both of them are banded, (flat banded press & inc. banded press) so I was just wondering if there would be any merit to making only 1 banded, and the other just a regular DB press. Thanks in advance!

My current workout is the following
Sun. Push & Calves

A1. Activations

B1. Banded Flat Dumbbell Press – 2 Sets, 6-12 Reps

C1. Banded Incline Dumbbell Press – 2 Sets, 6-12 Reps
C2. Dumbbell Flys – 2 Set, 10-15 Reps
**LAST SET COMPLETE A DOUBLE DROP SET (20-30% Drops)**

D1. Side Lying Dumbbell Lateral Raises > Band Laterals > Close Grab Band Laterals – 2 Sets, 8-10 Reps & AMRAP
**LAST SET COMPLETE A DROP SET (20-30% Drop)**

E1. Cross Banded Tricep X – 2 Sets, 10-15 Reps

F1. Banded Tricep Overhead Extensions – 2 Sets, 10-15 Reps
**LAST SET SUPERSET TO TRICEP PUSHDOWNS.**

[Joe]

Max Sheppard wrote:

Currently right now, I have 2 presses for chest. Both of them are banded, (flat banded press & inc. banded press) so I was just wondering if there would be any merit to making only 1 banded, and the other just a regular DB press. Thanks in advance!

My current workout is the following
Sun. Push & Calves

A1. Activations

B1. Banded Flat Dumbbell Press – 2 Sets, 6-12 Reps

C1. Banded Incline Dumbbell Press – 2 Sets, 6-12 Reps
C2. Dumbbell Flys – 2 Set, 10-15 Reps
**LAST SET COMPLETE A DOUBLE DROP SET (20-30% Drops)**

D1. Side Lying Dumbbell Lateral Raises > Band Laterals > Close Grab Band Laterals – 2 Sets, 8-10 Reps & AMRAP
**LAST SET COMPLETE A DROP SET (20-30% Drop)**

E1. Cross Banded Tricep X – 2 Sets, 10-15 Reps

F1. Banded Tricep Overhead Extensions – 2 Sets, 10-15 Reps
**LAST SET SUPERSET TO TRICEP PUSHDOWNS.**

I would recommend trying it (one without a band). Just to see how it feels, specifically how the failure reps feel, and what pace they are. Depending on what you focus on using most, where you finish a rep, and the strength of your band, you may/may not need a band to have a “better profile”. So the ideal goal is for failure reps is to be the exact same pace the entire ROM. And feeling like you can BARELY get the last inches (but CAN without assistance). With a band, sometimes it can actually prevent you from completing the last couple inches of the last rep, in which case the band is not actually improving the profile and you’d be better of with just using only dumbbells. That’s the part that is often overlooked with bands/improving profiles. There is an individual component to what makes up your strength profile (structure, execution, etc). Give it a go and let me know what you find.

[Max Sheppard]

Joe wrote:

[quote quote=19591]Currently right now, I have 2 presses for chest. Both of them are banded, (flat banded press & inc. banded press) so I was just wondering if there would be any merit to making only 1 banded, and the other just a regular DB press. Thanks in advance!

My current workout is the following
Sun. Push & Calves

A1. Activations

B1. Banded Flat Dumbbell Press – 2 Sets, 6-12 Reps

C1. Banded Incline Dumbbell Press – 2 Sets, 6-12 Reps
C2. Dumbbell Flys – 2 Set, 10-15 Reps
**LAST SET COMPLETE A DOUBLE DROP SET (20-30% Drops)**

D1. Side Lying Dumbbell Lateral Raises > Band Laterals > Close Grab Band Laterals – 2 Sets, 8-10 Reps & AMRAP
**LAST SET COMPLETE A DROP SET (20-30% Drop)**

E1. Cross Banded Tricep X – 2 Sets, 10-15 Reps

F1. Banded Tricep Overhead Extensions – 2 Sets, 10-15 Reps
**LAST SET SUPERSET TO TRICEP PUSHDOWNS.**

I would recommend trying it (one without a band). Just to see how it feels, specifically how the failure reps feel, and what pace they are. Depending on what you focus on using most, where you finish a rep, and the strength of your band, you may/may not need a band to have a “better profile”. So the ideal goal is for failure reps is to be the exact same pace the entire ROM. And feeling like you can BARELY get the last inches (but CAN without assistance). With a band, somes it can actually prevent you from completing the last couple inches of the last rep, in which case the band is not actually improving the profile and you’d be better of with just using only dumbbells. That’s the part that is often overlooked with bands/improving profiles. There is an individual component to what makes up your strength profile (structure, execution, etc). Give it a go and let me know what you find. [/quote]
Awesome! I’ll give it a try, and take note at which the speed of my reps travel. Thanks again Joe.

[Author]

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