Chains

[eL FryEdo]

I noticed a few times people benching with chains. In what way is this beneficial to muscle growth/strength? Is it suppose to be a form of resistance training?

[DEEPER KEMICAL]

I noticed a few times people benching with chains. In what way is this beneficial to muscle growth/strength? Is it suppose to be a form of resistance training?
The purpose of chains in the bench press is to build speed (accelerating quickly off your chest) and learning how to explode the weight as you hit the lockout (the finish) of the bench press. As we bring the weight to our chest all the chains should just role into a pile on the floor. As you press the weight up, the chains then come off the floor with the bar making the weight heavier.

In regular training the weight is always the same weight, by adding chains we learn how to accelerate from the start of the lift and work on our lockout at the finish. This is something that we can't accomplish with regular old conventional training. Meaning (just the bar and plates).

http://www.criticalbench.com/bench-press-chains.htm

[eL FryEdo]

interesting

[eL FryEdo]

great link thanks ... im gonna try and start doing this

[DEEPER KEMICAL]

Depending on the weight of the chains, you won't be able to lift your regular bench. Keep that in mind.

Bands work just as well.

[eL FryEdo]

Depending on the weight of the chains, you won't be able to lift your regular bench. Keep that in mind.

Bands work just as well.

yea i figured that much. ill just start out kinda light and see where i go

[DEEPER KEMICAL]

Its going to do leaps and bounds for your workouts. Read that site for more info.

[toprockcantbstoppd]

Chains are gnarly and are really for intermediate to advanced trainees. You're not ready yet.

[eL FryEdo]

Chains are gnarly and are really for intermediate to advanced trainees. You're not ready yet.

lol if your refering to me ive been working out for almost a full two years ... i think i can consider myself an intermediate level body builder at this point

[toprockcantbstoppd]

lol if your refering to me ive been working out for almost a full two years ... i think i can consider myself an intermediate level body builder at this point

Since you put it like that, than maybe you would benefit from them.

[DEEPER KEMICAL]

almost a full 2 years does not necessarily label yourself as "intermediate"

i know guys who have been working out for 5 years and look like they dont work out at all.

theres a big difference between "working out" and training

i would say an intermediate bodybuilder is someone who can bench 315 for reps with no problem

[DEEPER KEMICAL]

Close Grip Bench with Chains

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[DEEPER KEMICAL]

Dynamic Bench with Bands (pulls the bar down faster)

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[DEEPER KEMICAL]

Squats with Chains

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[DEEPER KEMICAL]

so pretty much, you can do just any exercise with chains to help you out.

[eL FryEdo]

almost a full 2 years does not necessarily label yourself as "intermediate"

i know guys who have been working out for 5 years and look like they dont work out at all.

theres a big difference between "working out" and training

i would say an intermediate bodybuilder is someone who can bench 315 for reps with no problem

lol well maybe im a little short since you put it that way then know ... i just meant i know what im doing for the most part and im no slouch when it comes to working out ... i was just wondering what the benefit from using the chains was as ive seen people use it before and didnt know what the direct result was ... ill just consider myself novice for now then until i can rep out that extra 60 :chuckle

[DEEPER KEMICAL]

lol well maybe im a little short since you put it that way then know ... i just meant i know what im doing for the most part and im no slouch when it comes to working out ... i was just wondering what the benefit from using the chains was as ive seen people use it before and didnt know what the direct result was ... ill just consider myself novice for now then until i can rep out that extra 60 :chuckle
haha nah man i wasnt putting you down, but trying to put things into perspective.

chains are great tho. try benching from the rack too. helps a hell of a lot.

[eL FryEdo]

lol i feel ya ... what do you mean by benching from the rack though?

[DEEPER KEMICAL]

they are called DEAD PRESSES

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[eL FryEdo]

interesting .... whats the benefit from these? and do you lift your usual bench while doing these or do you add a little extra?

[DEEPER KEMICAL]

interesting .... whats the benefit from these? and do you lift your usual bench while doing these or do you add a little extra?
you should be adding more to it. helps you break past sticking points.

[eL FryEdo]

you should be adding more to it. helps you break past sticking points.

thats what i thought .... the whole dropping the weight on the rack might make me a little uneasy at first haha but i will probably try this tonight ....

on another note working out the same muscles twice in a week (4days rest)... how do you feel about that ... do you think its beneficial or not enough rest in between ... and do you think it prohibits muscle growth more because of the less rest and is more for endurance training per say

[DEEPER KEMICAL]

thats what i thought .... the whole dropping the weight on the rack might make me a little uneasy at first haha but i will probably try this tonight ....

on another note working out the same muscles twice in a week (4days rest)... how do you feel about that ... do you think its beneficial or not enough rest in between ... and do you think it prohibits muscle growth more because of the less rest and is more for endurance training per say
i think its fine as long as you change the intensities for the work out. like i wouldnt do the same style training twice in one week.

like monday ill do power chest - all compound movements 4-6 reps

then like thursay or friday ill do rep-range chest- compounds plus isolations for like 8-12 reps and so on

[eL FryEdo]

i think its fine as long as you change the intensities for the work out. like i wouldnt do the same style training twice in one week.

like monday ill do power chest - all compound movements 4-6 reps

then like thursay or friday ill do rep-range chest- compounds plus isolations for like 8-12 reps and so on

ok cool ... thats what i try to when i work something out twice in a week .... change intensities and also do different excersizes ... thanks for all the help

[DEEPER KEMICAL]

ok cool ... thats what i try to when i work something out twice in a week .... change intensities and also do different excersizes ... thanks for all the help
lemme know how the rack presses feel.

[eL FryEdo]

will do ... looking forward to it

[eL FryEdo]

lemme know how the rack presses feel.

it was actually a lot more difficult doing it this way than i thought it would be. i normally would rep out 245 x 8 but on the rack i could only do it 3 times so i dropped it down to 225 and did a few sets of that at 4 reps. is it suppose to be harder that way because i know i can bench more than that. i worked my tri's the day before too so that might of had an impact

[DEEPER KEMICAL]

its supposed to be harder because you are pushing it from a dead stop. ZERO momentum. trust me, keep this up and youll blow by 245

[eL FryEdo]

its supposed to be harder because you are pushing it from a dead stop. ZERO momentum. trust me, keep this up and youll blow by 245

ok. i was under the impression from the previous posts that itd be easier to lift more weight then regular bench thats why i was a little confused.

[DEEPER KEMICAL]

ok. i was under the impression from the previous posts that itd be easier to lift more weight then regular bench thats why i was a little confused.
keep doing it, youll be able to do more. you arent used to it thats why.

where are you setting the pins up? mid height?

i would only do sets of 2 or 3 reps. and i wouldnt use this as your basis of your workout. at the end of the workout, oir even as the first exercise, bange out like 5 sets of 2 or 3 with a pretty high weight.

[eL FryEdo]

keep doing it, youll be able to do more. you arent used to it thats why.

where are you setting the pins up? mid height?

i would only do sets of 2 or 3 reps. and i wouldnt use this as your basis of your workout. at the end of the workout, oir even as the first exercise, bange out like 5 sets of 2 or 3 with a pretty high weight.

the pins were about 6 inches off my chest, and weight wise i couldnt even go over 3 reps of what i had it at for 4 sets so basically i was on point with that then

[DEEPER KEMICAL]

generally, you should be able to always push more on pin presses. its harder, yes, but you should be able to push more.

on your bench do you always come down to your chest?

[eL FryEdo]

generally, you should be able to always push more on pin presses. its harder, yes, but you should be able to push more.

on your bench do you always come down to your chest?

usually yes ... sometimes with the heavier weight i might come down to about 1-2 inches off for the last few reps tho otherwise i wont be able to dig it out

[DEEPER KEMICAL]

usually yes ... sometimes with the heavier weight i might come down to about 1-2 inches off for the last few reps tho otherwise i wont be able to dig it out
ight no doubt. i wouldnt sweat it. it was your first time doing it.

make sure when you do it, you pin your shoulders down, flare the lats and press.