On the 12 week strength template, for overload bench it suggests in descending order: slingshot, chains, bands, and so on. I don’t have a slingshot, or chains, but I do have bands. What is the idea here, should the bands be attached to the top or the bottom of the rack? I’m guessing top, to mimic the effect of a slingshot/chains where it’s less resistance at the bottom of the movement, is that correct? Also, any guidelines for choosing the right band resistance? Thanks!
Ideally you’re benching against the bands, so they should be anchored at the bottom somewhere. You’ll either be using the mini bands (usually red) or micro mini’s (usually orange).