Chain Bench Press: Understanding, Benefits, Setup, and Execution

How Do You Use Chain Bench Press?

The chain bench press is an advanced strength training technique that employs accommodating resistance, increasing the load as the lifter moves through the strongest portion of the lift, primarily used to enhance lockout strength and accelerate bar speed.

Understanding Accommodating Resistance

Accommodating resistance is a training principle where the resistance applied to a movement changes throughout the range of motion. Unlike traditional free weights, which provide constant resistance, accommodating resistance tools like chains or resistance bands alter the load to match the natural strength curve of the exercise. For the bench press, individuals are typically strongest at the top (lockout) and weakest at the bottom (chest level). Chains work by adding more weight to the bar as it ascends, as more links lift off the floor, effectively increasing the resistance where you are strongest and decreasing it where you are weakest. This allows for maximal force production through the entire range of motion.

The Unique Benefits of Chain Bench Press

Incorporating chains into your bench press training offers several distinct advantages:

• Enhanced Lockout Strength: By progressively increasing resistance towards the top of the lift, chains force the lifter to recruit more motor units and exert maximal force where they are biomechanically strongest. This directly translates to improved lockout strength, often a common sticking point for many lifters.
• Improved Bar Speed and Power: The variable resistance encourages the lifter to accelerate the bar aggressively through the entire concentric (lifting) phase. The lighter load at the bottom allows for a powerful initial drive, which then must be maintained against increasing resistance. This trains the nervous system to produce force rapidly.
• Increased Proprioception and Stability: The swinging nature of the chains, particularly during the eccentric (lowering) phase, can challenge the lifter's stability and proprioception. This forces greater activation of stabilizing muscles in the shoulders and core, leading to improved control over the bar path.
• Reduced Joint Stress at the Bottom: Since less chain weight is on the bar at the bottom of the lift, there is slightly less stress on the shoulder and elbow joints during the most vulnerable position, potentially aiding in injury prevention for some individuals.
• Overload Without Excessive Weight: Chains allow for an "overload" effect at the top of the lift without requiring the use of excessively heavy weights throughout the entire range of motion, which can be beneficial for managing fatigue and recovery.

Setting Up Your Chain Bench Press

Proper setup is crucial for maximizing the benefits and ensuring safety.

• Chain Selection: The weight of the chains should be appropriate for your strength level and training goals. Common recommendations suggest that the chains should account for 10-20% of your working weight (barbell + plates). For example, if you're benching 225 lbs, you might use chains totaling 20-40 lbs (10-20 lbs per side). Each chain should be long enough to have significant links resting on the floor when the bar is at your chest.
• Attachment Points: Attach the chains securely to both ends of the barbell, typically just inside the weight plates. Use a sturdy carabiner or a strong piece of rope/strap to ensure they hang freely without interfering with your grip or the plates. The goal is for the chains to drape onto the floor when the bar is at the bottom of the movement.
• Load Calculation: When determining your working weight, remember that the "total weight" will vary throughout the lift. The bar and plates provide constant resistance, while the chains provide variable resistance. Ensure that when the bar is at the bottom, there is still enough chain on the floor to significantly reduce the load. Conversely, at the top, the majority of the chain should be off the floor.

Executing the Chain Bench Press: Step-by-Step

Performing the chain bench press requires the same meticulous attention to form as a traditional bench press, with added considerations for the variable load.

• Starting Position: Lie on a flat bench with your eyes directly under the bar. Grip the bar slightly wider than shoulder-width, ensuring your wrists are straight and your forearms are perpendicular to the floor at the bottom of the lift. Maintain a slight arch in your lower back, retract your shoulder blades, and drive your feet firmly into the floor. The chains should be fully extended on the floor.
• The Descent (Eccentric Phase): Unrack the bar with a controlled movement. As you lower the bar towards your chest, maintain tension and control. The chains will progressively add more weight to the bar as it descends, but then take weight off as more links settle on the floor. Focus on a controlled, deliberate eccentric, ensuring the bar touches your mid-chest gently. The chains will make a distinct sound as they settle on the floor.
• The Ascent (Concentric Phase): This is where the accommodating resistance is most pronounced. Drive the bar powerfully off your chest, aiming for maximal acceleration. As the bar ascends, more and more chain links will lift off the floor, progressively increasing the resistance. Push through the "sticking point" with aggression, continuing to accelerate the bar until your elbows are fully extended at the top (lockout). The chains will be fully suspended at the top of the movement.
• Breathing and Bracing: Take a deep breath and brace your core before initiating the descent. Exhale forcefully as you drive the bar up, particularly through the sticking point. Maintain core tension throughout the entire lift.

Programming Considerations

Integrating chain bench press effectively requires thoughtful programming.

• Integration into Training Cycles: Chains are best utilized during phases focused on strength, power, or overcoming sticking points. They can be used as a primary bench press variation for a training block (4-6 weeks) or rotated in and out of your routine.
• Repetition and Set Schemes:
  • For strength and power, aim for lower repetitions (e.g., 1-5 reps) with higher sets (e.g., 3-5 sets) at a challenging weight.
  • For hypertrophy and general strength, moderate repetitions (e.g., 6-10 reps) can be used, focusing on consistent bar speed.
• Combined Modalities: Chains can be combined with other forms of accommodating resistance, though this is typically for advanced lifters. They are often used as a standalone variation or rotated with traditional barbell bench press. Avoid using chains for every bench press session; typically, 1-2 times per week is sufficient if it's your primary bench variation.

Potential Drawbacks and Safety Precautions

While beneficial, chain bench press is an advanced technique that comes with considerations:

• Setup Complexity: Incorrect chain setup (e.g., too much or too little chain, improper attachment) can compromise effectiveness and safety.
• Instability: The swinging of the chains can introduce an element of instability, which, while beneficial for stabilization, can be challenging for beginners or those with poor bar control.
• Noise: Chains are noisy, which can be a minor distraction in some gym environments.
• Spotting: Always use a spotter when performing chain bench press, especially when working with heavier loads. The variable resistance can make it feel different than a straight weight, and a spotter ensures safety if you fail a lift.
• Progressive Overload: While chains add resistance, remember that the primary means of progressive overload is still increasing the total weight (bar + plates + chains) over time.

Conclusion

The chain bench press is a highly effective tool for lifters seeking to enhance lockout strength, improve bar speed, and overcome sticking points in their bench press. By understanding the principles of accommodating resistance and applying proper setup and execution techniques, you can strategically incorporate chains into your training to unlock new levels of strength and power. As with any advanced training method, prioritize proper form, listen to your body, and ensure a safe training environment.