Bench press assisted training: chain bench press

Bench press assisted training: chain bench press

Bench press is the most popular training movement in the gym. It helps you create strong upper limb strength and shape thick and straight chest muscles

Everyone is eager to get stronger and stronger bench press strength. In addition to day-to-day hard work and following the principle of gradual load training, we can actually use some small tips to help you improve your bench press ability, just like the paused bench press, bottom bench press and overload centrifugal bench press that I introduced before

In addition to these, today I will introduce a very good bench press assisted training: chain bench press

Iron chain bench press: Hang iron chains at both ends of the barbell, and then perform bench press!

Iron chain weight bearing is not just a simple weight bearing, it provides a kind of variable resistance training

This is a kind of way that allows the body to generate different resistances at different angles when we do movements.

Using iron chain weighting can allow athletes to increase the mechanics advantage, the method is to reduce the load at the weakest joint position and increase the load at the strongest joint position.

Advantages of iron chain bench press:

1. Break through the force obstacle point of bench press (Sticking Point)

Bench press: After you add a chain to the barbell, when your barbell is at the lowest point (chess), more than half of the chains are placed on the ground, so the weight of the barbell is the smallest, and the barbell is close to the position where the chest is pushed up, that is, the "obstacle point" where the joints are exerted the weakest. Point)”. So with the minimum load, you can easily accelerate the barbell and push upwards.

After the obstacle point, the joints are getting stronger and stronger, the process of pushing upwards, the chain that originally touched the ground also began to leave the ground, and the overall load gradually increased. You can mobilize more muscles to participate and continue to accelerate to push up to the bottom. The closer you push to the top, the greater the resistance, and it also becomes a natural brake resistance.

The way of using chains is considered to increase muscle strength It is a good way to output power, and it is also one of the ways to accelerate athletes' learning.

2. Improve the stability of the lying pushing work!

The weighted iron chain brings additional oscillation and swaying benefits throughout the entire movement, which forces you to add more stabilizing muscles to participate to help you improve the stability of the bench press!

Training tips:

Select a long enough iron chain, and some of the iron chains are placed on the ground at the beginning of the movement

The ideal weight bearing should be 40~50% of the bench press 1RM.