Zone Training is a very effective hypertrophy concept that I came across about 20 years ago (Brian Johnson was the creator).
The idea is for maximum growth stimulation, you selectively overload different zones in the range of motion according to the leverage and strength curve of that exercise.
For bench press, you’re weaker in the bottom and stronger in the top.
In “classic” Zone Training, you’d do partial reps working in the bottom range until you approach failure in that zone.
Then you’d rest and add weight to overload the top portion of the range of motion, going heavier because the leverage is better.
It’s effective for building muscle but it does require weight changes and adjustments. For progressing the resistance, you have to keep track of the weight you’re using in the different zones.
This method solves that issue.
How To Do Zone Training for Bench Press With Bands
Set up the rack like you were doing Reverse Band Bench Press. Hitch a couple of medium bands to the top cross-beams of the rack and let the bands dangle.
I'm using silicone bands from Vector Athletics.
Set the safety rails of the rack to the bottom position of the bench press. You want the rails to be such that you can rest the bar on them at the bottom and not get crushed.
Use a weight you can get 6-8 reps or so. I’ve got 185 lbs on the bar.
Do a normal bench press set with that weight until you’re approaching failure. Because this is a normal bench press, you’re going to be working the bottom zone, essentially. The top is underloaded.
Now don’t try that last rep...set the bar down fully on the rails, reach up and hook the ends of the bands with your FOURTH and FIFTH fingers only.
Pull the bands down, regrip the bar, and continue pressing.
The bands will help you out of the bottom so that when you hit the mid-point, they’re going slack and you’re overloading the TOP portion of the range of motion.
I found this “zone superset” to be VERY effective for putting a ton of mechanical tension on the pecs through the entire range of motion.
Push the reverse band set to near failure again.
With this method, you're hitting the chest close to failure twice but in two different portions of the range of motion for a more complete hypertrophy stimulus.
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