Bench Press Chains: Understanding Accommodating Resistance and Its Benefits

How Do Chains Work on Bench Press?

Chains provide accommodating resistance on the bench press, progressively increasing the load as the bar is lifted and more chain leaves the floor, thereby matching the natural strength curve of the human body and challenging the lifter more effectively through the entire range of motion.

The Concept of Accommodating Resistance

Traditional free weight exercises, such as the barbell bench press, provide a constant external resistance throughout the movement. However, human strength is not constant across a joint's full range of motion. For most compound lifts, including the bench press, an individual is strongest in the lockout position (top) and weakest at the bottom of the movement, often experiencing a "sticking point" somewhere in the mid-range. This disparity means that the weight chosen for a lift is typically limited by the weakest point in the range of motion, leading to a suboptimal stimulus at the stronger portions.

Accommodating resistance aims to address this by varying the resistance throughout the lift to better match the lifter's strength curve. The goal is to provide less resistance where the lifter is weaker and more resistance where they are stronger, ensuring a maximal challenge through the entire concentric phase.

The Mechanics of Chains on Bench Press

When chains are used on the bench press, they are typically draped over the ends of the barbell, allowing a portion of the chain to rest on the floor when the bar is at the bottom of the movement.

• Bottom of the Lift (Eccentric Phase End): As the bar is lowered towards the chest, more links of the chain accumulate on the floor. This means less total chain weight is suspended from the barbell, effectively reducing the overall resistance. At the deepest point of the bench press, the lifter is at their mechanical disadvantage, and the chains provide the least amount of additional weight.
• Top of the Lift (Concentric Phase End): As the bar is pressed upwards, more links of the chain lift off the floor. This progressively increases the amount of chain weight suspended from the barbell, thereby increasing the total resistance. By the time the bar reaches lockout, the maximum amount of chain weight is engaged, challenging the lifter at their strongest point in the range of motion.

This dynamic change in resistance directly accommodates the natural strength curve of the bench press. The lifter receives less resistance where they are weakest (bottom) and more resistance where they are strongest (top), allowing for greater force production throughout the entire concentric phase.

Benefits of Using Chains for Bench Press

Integrating chains into bench press training offers several biomechanical and physiological advantages:

• Enhanced Strength Curve Matching: The primary benefit is that chains provide a variable load that closely matches the body's natural strength curve. This allows for a more consistent and effective stimulus throughout the entire range of motion, preventing the "underloading" of the stronger lockout portion of the lift.
• Improved Rate of Force Development (RFD): Because the resistance increases as the bar ascends, lifters are encouraged to accelerate the bar with maximum force throughout the concentric phase. This trains the nervous system to produce force more rapidly, which is crucial for power development and overcoming sticking points.
• Increased Stabilizer Muscle Activation: The slight oscillation and instability introduced by the moving chains demand greater activation from stabilizing muscles in the shoulders, core, and upper back. This can lead to improved joint stability and overall control.
• Neuromuscular Adaptations: Training with accommodating resistance can lead to superior motor unit recruitment and synchronization, enhancing the nervous system's ability to activate and coordinate muscle fibers more efficiently.
• Overload at Lockout: For many lifters, the lockout is a strong but often undertrained portion of the bench press. Chains ensure that this powerful segment receives significant overload, contributing to greater overall pressing strength.
• Psychological Benefits: Successfully pressing a weight that feels progressively heavier can build confidence and reinforce aggressive bar acceleration.

Practical Application and Considerations

Proper application of chains is key to maximizing their benefits and ensuring safety.

• Chain Selection and Weight: Chains come in various thicknesses and lengths, which determine their total weight. The amount of chain weight used is typically a percentage of the total lift (bar + plates + chains). A common starting point is 10-20% of the total load coming from the chains at the top of the lift.
• Setup:
  • Ensure chains are evenly distributed on both sides of the barbell to prevent unbalanced loading.
  • Attach chains securely to the barbell using a collar or a smaller chain link.
  • Adjust the starting length so that a significant portion of the chain (e.g., 2-3 links) rests on the floor when the bar is at the bottom of the press. This ensures the desired variable resistance effect.
• Programming: Chains are an advanced training tool and should be integrated strategically. They can be used for:
  • Primary Work: As the main working sets for strength or power development.
  • Accessory Work: To target specific weaknesses or improve bar speed.
  • Deloads: Sometimes used with lighter loads to focus on speed and technique without excessive joint stress.
• Safety: Always use a spotter when training with chains, especially with heavier loads. Ensure the rack is set up correctly and the chains do not interfere with the safety pins.
• Who Benefits Most: Chains are particularly beneficial for intermediate to advanced lifters, powerlifters, and athletes looking to improve their maximal strength, rate of force development, and overcome sticking points in their bench press.

Potential Drawbacks or Misconceptions

While highly effective, chains are not without considerations.

• Not a Substitute for Foundational Strength: Chains are a tool to enhance strength, not build it from the ground up. A solid base of free weight strength is essential before incorporating accommodating resistance.
• Can Mask Form Flaws: If a lifter has significant form issues, the variable resistance might allow them to "cheat" through weaker points, potentially reinforcing poor movement patterns. Correct form should be established first.
• Setup Time and Equipment: Setting up chains can be more time-consuming than standard free weights, and not all gyms have appropriate chain sets available.
• Not for Beginners: The nuanced nature of accommodating resistance and the need for precise execution make chains unsuitable for novice lifters who should focus on mastering fundamental movement patterns with constant resistance.