Bench press with chains/bands: +10 kg in 3 months

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-11-15

Now I will talk about a methodology that will help increase your bench press by about 10 kg in 3 months. This is aimed at those who have been training in the gym for several years. And I think they will agree with me that after a few years of training, adding +10 kg to the bench press in 3 months is quite a good result. For beginners, however, the bench press should grow without any complicated methodologies.

In general, bench pressing with chains is quite an old and common technique. It's just that not everyone uses it correctly and not everyone understands how it works. These two questions are what I will address in this article.

So, for those who are unaware of how to perform a bench press with chains, refer to the video below. There is another video on the right – a press with bands. The principle and effect are the same. In one case, the barbell's weight changes due to the chains, while in the other, it changes due to the tension of the bands.

As you've already understood, the essence of these devices is that the weight of the barbell changes. It's minimal at the bottom and maximum at the top. This is because the chain lengthens and the bands stretch. I think this point is clear.

What is the Effect of Bench Pressing with Chains?

Naturally, many may wonder: "What does this give us? What's the use of changing the weight of the barbell?" Let me explain in simple terms.

1. Psychological Effect. When you lower the barbell and begin to push it up – the barbell feels maximally light. On a subconscious level, your brain assesses the weight of the barbell. Since your brain is used to the barbell's weight not changing, it is a "shock" for it and your muscles that the weight increases with every centimeter. This is unfamiliar work. And any unfamiliar work is a stressor for the muscles.

2. Overcoming Lockout Effect. The increasing weight forces your muscles to work harder with each centimeter. As you become accustomed to bench pressing with chains, your muscles automatically engage more during the lockout. This means at the midpoint of your motion. And that is where many encounter a plateau. Thus, chains help overcome that plateau.

How to Properly Apply Bench Pressing with Chains

1. The difference between the weight of the barbell at the bottom and the top should be at least 10 kg. Ideally, it should be 15-20 kg. Otherwise, there will be no significant effect. Agree, a change of only 5 kg is not a significant stress for the muscles. Plus, you won't particularly notice such a change in feel.

2. Whether to use chains or bands is not critical. Use what is convenient for you. It's better to tie the bands to the barbell rather than stretching them from the plates (as shown in the video). This way, the efficiency will be higher.

3. If you are doing bench pressing with chains or bands, you should not simultaneously perform regular bench press exercises. For these 3 months, that bench press should become your main and only exercise. Exceptions include:

4. The number of repetitions should be varied. Generally, you should aim for 2 – 6 repetitions. But sometimes going for 10-12 is also acceptable.

5. You need to press 2 – 3 repetitions with a weight equal to 100% of your maximum in classic single-rep bench pressing. This means that the weight at the top of the lift should equal this weight. With this approach, you should be able to push your maximum weight 2 – 3 times, as the barbell will be lighter at the bottom.

6. Once a month or once every one and a half months, you should perform a session of regular bench pressing for 1 – 2 repetitions.

7. If you don't have chains or bands, as an alternative, a partner can gradually apply pressure to the barbell with their hands, increasing the pressure over time. Essentially, you need to simulate the effect of chains. The downside to this option is that it requires skill to apply an evenly increasing force on the barbell.

Conclusions

These are the nuances of bench pressing with chains. In general, for calculating weight, using chains is the most convenient way. Here's an example:

In our gym, we have 4 chains, each weighing 10 kg. Thus, you can calculate how much each link weighs. Knowing this and how many links are suspended in the air at the bottom and top of the barbell's trajectory, you can quite accurately calculate the barbell's weight at the bottom and top. This is not possible with bands.

After 3 months, your body will adapt and become more engaged during the pressing of the barbell. You will feel this during your sessions when performing a classic bench press. You'll notice that the lockout and overcoming the sticking point will happen much more easily.

By the way, everything I discussed in this article is equally applicable to other exercises. For example:

And generally to any exercise. For instance, you can train your biceps by hanging chains or bands on the barbell. Give it a try!