What's up, everybody? It's your way up the aftermath, man. We're back here at the gym. Today, I want to focus on bench. A lot of bench cues, techniques, exercises that you can do to enhance your bench. A lot of guys really just come in the gym and you don't really think outside the box a lot of times you just see the bench, you see the barbell, you see the weights, you come in and do the simple bench movements, you see the dumbbells come in and do the simple dumbbell movements. But today, I kind of want to give you a little bit of extra additions to those things that you already do in order for you to improve your bench, your chest growth, whatever. So one thing that you probably already know about that I use consistently is band work. Band work is constant tension. The one thing that you don't really have throughout the full bench, and I mean, you have tension going on because the weight is unloaded, you're still having to fight back from that weight, but adding the resistance bands gives you a little bit more pressure throughout the whole movement. So what we'll do, I actually am going to take these down because I want this in the way. So we're going to have these weights right here. It is at a little angle, so what I'll do is it'll actually be pulling it down like this, bringing my chest a little bit more up, and it'll kind of seem like a decline, but we'll still get that same effect that I need. Now the thing about this is that at the top of the motion is its strongest and at the bottom is the squeaky of course. The more you go up, the harder it gets, and then you come back down easier, and you can do this in two ways. You can do it for a strength, use it for strength of course. I mean, actually, multiple ways for strength, for hypertrophy, and for muscular endurance. Usually when I combine muscular endurance, I kind of combine it with hypertrophy because that much volume is going to sometimes force. I mean, not sometimes, but a lot of times force that muscle growth. Actually, I'm actually liking that back resistance just for some of the fact that I get a little bit more shoulder stability work. I'm having to keep that lock out, those triceps locked out, having to keep that bar up instead of bringing it back. So I get a strong, cool push right here. Hey, reps. So another way you can do this is you'll just simply, the way I usually do it, just grab this, pull it under. You have that actual up and down motion that you're looking for. Make sure to push down on it when you do it so it can get nice and evenly stretched out. Go do the same thing. I use bands. It's used bands. Take the bands off. Then rep again. Go up a little heavier. So there's a speed difference. What you want to get used to doing on bench is having that explosive speed. That's going to help you get that weight on. So we're going to go for six explosive reps, with 225, four explosive reps with 315. Then probably up to 45 also. Want this as fast as possible. Right, two, three, two, six. Hello, be careful when trying to be explosive with bench. You can easily start getting elbow issues and also shoulder. So we're going up to 315 with the four reps. Bands can be used on a lot of things. Dumbbells. You know, that machine over there, incline, dump, resistance bands can be used in multiple situations. Bands can help to add resistance or take resistance off. I know people who do squats with bands overloaded squats with bands. You feel at the top. And as you go down, it gets easier. You know what I'm saying? And you come up in the same situation. So bands are a useful tool. Our peak tool. Not something you do all the time. 15% of usage. You know what I'm saying? Out of your training regimen. But definitely something you should really focus on as far as full time resistance, like full on resistance throughout emotion and help with speed. Like I said, speed explosiveness, power strength, hypertrophy, using multiple occasions. So add bands to training. So, bench development involves a lot with the shoulders. The shoulders need to be strong. Strong shoulders helps with the strong bench, helps with injury free bench, helps with the strong, healthy chest protection. One thing to do that along with the bands is, pretty much what is it called? Like tsunami, tsunami benching. And the stability is crazy. You have to have good stability and strength. And that's what it works as well. Control with this movement. This is not something crazy where you want to do with 400-something pounds. Even maybe even pushing just 225 plus the extra 30kg kettlebells that I got right there. Might be a little bit too much, but we'll find out right now. Either way, I would do this for about 3 or 4 sets, 6 to 8 reps. Nice and in control. It's pretty tough. Five reps only. And I was like, one rubber shot from being done. So that was good. So with the bands, this is about 3-30 right here. I'm going for set to 5. Alright guys, I appreciate you watching. That is the video on the usage of bands. How they can benefit your bench workout and improve your strength. Hypertrophy as well as endurance. Not about to actually do a hypertrophy workout for the chest. So like this video, subscribe. Wait for the next video, which is the same video. Like same day, but not the same video, you know? Like just hit the notification button. When I was a little boy, I wanted to be a hero. Truth is, when you get older, sometimes things don't always turn out the way you look they would. So you got to do what you got to do. So that business, believe in yourself, create your own destiny.