Exercise Comparison
Bench Press - Powerlifting vs Speed Band Overhead Triceps
Side-by-Side
Muscle Analysis
Shared
Only in Bench Press - Powerlifting
Instructions
Bench Press - Powerlifting
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
Pause, and then return to the starting position.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Speed Band Overhead Triceps is beginner and uses bands. Choose Speed Band Overhead Triceps if you're looking for a more accessible option, or Bench Press - Powerlifting for a greater challenge. Bench Press - Powerlifting is a compound movement working multiple joints, making it better for overall strength. Speed Band Overhead Triceps isolates the target muscle for focused development.