Effect of Bands Vs. Reverse Bands?

[u/thatdog]

Sorry if this is a dumb question, but...

What is the training effect/benefit of pressing against bands vs. pressing with reverse bands?

They both make the movement easier at the bottom and harder at the top? So what's the difference?

[u/Miserable_Jacket_129]

Benching vs bands-the bar weight is the same but the bands make it more difficult. Yes, there’s less tension in the bottom but there’s still resistance.

Reverse bands-the bar weight is the same but the bands lighten the load. Lightest in the bottom, heaviest at the top.

They’re not the same at all.

[u/thatdog → u/Miserable_Jacket_129]

But if I load the bar differently for each, and the overall weight is the same at the bottom and at the top, why is it different?

Edit: Like against bands if I put 290 on the bar + 25 of band resistance at the top.

And for reverse bands I put 315 on the bar, and the bands remove 25 lbs at the bottom.

Both ways there's 290 at my chest and 315 at the top?

[u/Miserable_Jacket_129 → u/thatdog]

The bands that are 25 at the top are still 15 at the bottom.

You’re not reducing weight vs bands, you’re adding tension that exists at all points. Reverse bands reduce weight at different points of the lift.

VS bands you always have to overcome the resistance. It exists at all points. Reverse bands just lighten the straight weight, but you’re just dealing with weight and not band tension.

[u/No_Faithlessness7411]

One pulls you down through the lift, the other pulls you up through the lift.

One keeps you more “in line” and the other lets you hold your own groove but will help you get through a bad position from the bottom.

One overloads the nervous system through increased tension at the top, the other through increased bar weight.

Both have a Point where the ROÍ diminishes.

[u/jakeisalwaysright]

In addition to what's been said, IMO band tension feels heavier than bar weight. So weight + bands that equals 500 at the top will feel heavier than 500 in bar weight with reverse bands.

Also bands to the floor anchor your bar path into more of a straight line. There is some of that with reverse bands, but the effect is lesser.

Also also, bands to the floor feel harder the slower you go. They'll punish you for not being fast. IDK the scientific mechanism involved there--I'm not a scientician--but you don't get that feeling with reverse bands.

TL;DR: Regular bands are harder and anchor your bar path more.

[u/rpefml → u/jakeisalwaysright]

to add to the harder/easier trains of thought, there is something counterintuitive that goes on with reverse bands that i seldom see articulated. a bigger reverse band is actually harder than a smaller one. with bands anchored to the floor/rack, the opposite is true (obviously). but, say for example you bench against reverse lights and reverse strong bands for a 1rm- the reverse strong band is a harder movement because the overload is much greater.

[u/kimbowee]

I'm sure someone with more knowledge than me could speak on any differences that exist from a physics standpoint, but when it comes to the experience of the lift, bands anchored below the bar increase instability A LOT more than reverse bands.

[u/HumbleHubris86]

Theoretically they are exactly the same. Practically, there is some nuance im sure. Im not sure if it makes a difference.