Add an elastic band wrapped behind the back and held under the palms during the bench press to create progressive resistance and increase strength.

noli's read

The use of elastic bands to create progressive (or accommodating) resistance during the bench press is a technique widely validated by sports science. A meta-analysis focused on variable resistance demonstrates that the combination of elastic bands and traditional loads is particularly effective for optimizing muscular strength compared to conventional weights alone. Furthermore, a clinical trial published in the Journal of Strength and Conditioning Research by Bellar et al. highlighted superior strength gains in the bench press through the use of these elastic bands. Mechanically, the method works because tension increases progressively throughout the push, which aligns perfectly with the natural force curve of your muscles. However, while the sensation of a tenfold load is scientifically accurate at the end of the movement, the claim of an immediate magical effect is somewhat exaggerated without methodical integration into your routine. Finally, the specific technique of wrapping the band behind the back and under the palms (a method popularized by Tom Brady) falls under the category of a practical tip and expert opinion, as no comparative study has proven that it surpasses standard anchoring to the floor or a rack.

the sources

No named source held this one up — that absence is part of the verdict.