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The use of chains as a strength training aid has become increasingly popular
over recent years. Chains are used for accommodating resistance; a technique
that involves creating maximal tension throughout a full range of motion.
Typically, a person is stronger at certain point of a lift than they are at
others (e.g. half bench press vs full bench press).
To overcome the differentiation in resistance, chains are
used to accommodate changes in strength at different phases of the movement.
Ultimately, your muscles will have to work harder because of the chains.
How to Setup Chains for Strength Training (PDF)
Here is what you can expect to feel while bench
pressing with
chains:
- Awkwardness due to the change in directional
forces
- A progressive weight increase as each chain
link is elevated off the floor
The following are instructions for performing the
bench press exercise with
chains:
First, secure the chains in place. Lie down on a
flat bench. Ensure your hands are evenly spaced. Disengage the bar from the rack. Slowly lower the bar to the
middle/lower portion of your chest. Pause for a second, then push the bar up,
just short of locking your elbows. Exhale as you push the weight up. Repeat the
exercise as needed.
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Step 1 |
| Ensure hands are evenly spaced. Disengage bar from rack. |
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Step 2 |
| Slowly lower the bar to mid-chest. |
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Step 3 |
| Press the bar up to the starting position. Exhale. |
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Similar exercises:
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