Recently, strength training with nontraditional modes of resistance such as the combination of elastic bands added to free weight training has gained widespread recognition and increased popularity (6). The elastic bands (EB) provide vary resistance by shortening the resting length or by increasing the number of bands for inducing greater muscular strength gains in all individuals (1, 6). Several studies showed the effectiveness of EB in training (1, 3, 4, 5) that added EB to free weight training can be enhancing strength and athletic performance (3). The back squat and bench press supplemented with EB may be useful in training athletes who could benefit from increased strength, average and peak power, and peak force, as found in studies by
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(2) examined the effects of training combining elastic tension and free-weight tension on one-repetition maximum strength (1RM) in the bench press (BP). A total of 11 college-aged and untrained males who had not been involved in a strength-training within the previous 6 months were randomly assigned to either an 85% Free-Weight Tension, 15% Elastic Tension (BAND) group or a 100% Free-Weight Tension (STAND) group. Participants performed 1RM BP during an initial visit and trained 3 weeks of standard isotonic BP training for neural adaptation and retested for 1RM BP. After retesting, subjects were randomly assigned to either BAND or STAND treatment occurring in the first 3 weeks and then switched the other treatment occurring in the second 3-week training period twice per week for total 13 weeks. Maximum strength was measured by a 1RM BP using standard weight at week 1, 5, 9, and 13. The results found that there was a significantly greater increase in 1RM strength during BAND (9.95 ± 3.7 kg) training relative to STAND (7.56 ± 2.8 kg). According to the results of this study, the researchers stated that combined elastic and free-weight training may be more effective way to increase strength than standard free-weight training alone in untrained individuals. However, training 3 weeks per type of training and applying 15% of elastic tension could be limitations. Therefore, the inclusion of elastic tension during free-weight training should be an effective form of increase maximum strength in the bench press
(2) examined the effects of training combining elastic tension and free-weight tension on one-repetition maximum strength (1RM) in the bench press (BP). A total of 11 college-aged and untrained males who had not been involved in a strength-training within the previous 6 months were randomly assigned to either an 85% Free-Weight Tension, 15% Elastic Tension (BAND) group or a 100% Free-Weight Tension (STAND) group. Participants performed 1RM BP during an initial visit and trained 3 weeks of standard isotonic BP training for neural adaptation and retested for 1RM BP. After retesting, subjects were randomly assigned to either BAND or STAND treatment occurring in the first 3 weeks and then switched the other treatment occurring in the second 3-week training period twice per week for total 13 weeks. Maximum strength was measured by a 1RM BP using standard weight at week 1, 5, 9, and 13. The results found that there was a significantly greater increase in 1RM strength during BAND (9.95 ± 3.7 kg) training relative to STAND (7.56 ± 2.8 kg). According to the results of this study, the researchers stated that combined elastic and free-weight training may be more effective way to increase strength than standard free-weight training alone in untrained individuals. However, training 3 weeks per type of training and applying 15% of elastic tension could be limitations. Therefore, the inclusion of elastic tension during free-weight training should be an effective form of increase maximum strength in the bench press