Picked up one of these to supplement weighted dips, since I can't have my wife spotting me in the basement:
Home Gym Resistance Training Workout Plan with Gorilla Bow – Gorilla Bow
Gotta get used to holding it steady, since resistance bands can wobble in ways that either a free weight bench or doing a dip does not generally allow. Thus, the first day I got it and the short bands, I tweaked a shoulder muscle since I'd already done a full upper work out. For about 2h in the afternoon while working, I'd periodically do a set of bench using the bow. One of the sets, I didn't pay enough attention and the bow wobbled. Nothing major, but it can happen. Had to lay off upper for a few days.
I only really use it for that, though there are any number of other exercises you can do.
If you want to use it for bench. You have to get the short bands.
90 Pound Gorilla Bow Short Resistance Band for Bench - Multi-Layer
Otherwise you don't get full resistance. (And even with short bands, it doesn't feel like full resistance until 1/2 way through the rep. Even then, it might still be a little lower, just based on the number of reps I can get on the bow vs. with various weighted dips.
The problem: they only have 90lb short bands, whereas they have 10, 20, 30, all the way to 100 lb long bands. Which is great if you are benching 90, 180, 270, or 360 as sets. But not so great if you aren't, since then you have to mix long and short bands. The long bands will only give partial resistance, so you're pretty much guessing at the true resistance.
They also say it's for deadlift, but I'm not so sure. In contrast with being able to do more reps at a high weight benching with the bow.......I can do more reps at higher weights free weight deadlifting than I can with the bow.
:shrug: