Bench Press with Chains: Accommodating Resistance, Benefits, and Application

Why do people bench with chains?

People bench with chains primarily to implement accommodating resistance, which means the resistance increases as the lifter moves through the stronger portions of the lift, effectively challenging muscle groups more consistently across the entire range of motion and helping to overcome common sticking points.

Introduction to Accommodating Resistance

Accommodating resistance is a training principle where the external load changes throughout an exercise, typically increasing as the lifter moves into a mechanically advantageous position. Unlike traditional free weights, which provide a constant load regardless of joint angle, accommodating resistance tools—such as chains or resistance bands—allow the load to vary. This method is rooted in the understanding that human strength is not uniform across a full range of motion; rather, we are typically stronger at certain points and weaker at others due to changes in leverage and muscle length-tension relationships.

The Biomechanics of the Bench Press and Sticking Points

The bench press is a compound exercise that primarily targets the pectoralis major, anterior deltoids, and triceps brachii. Its strength curve is characterized by varying levels of mechanical advantage. At the bottom of the lift, with the bar near the chest, the lifter is typically at their weakest due to a less favorable leverage position for the chest and shoulders, and the triceps are in a lengthened, less powerful state. As the bar moves upwards, leverage improves, and the triceps become more actively involved and reach a more optimal length-tension relationship, making the top portion of the lift significantly stronger.

• Sticking Points Explained: A "sticking point" is the specific position in a lift where the upward movement of the weight significantly slows down or stops altogether. In the bench press, the most common sticking point occurs roughly one-third to halfway up from the chest. This is the point where the initial drive from the chest and shoulders begins to wane, and the triceps have not yet fully taken over with optimal leverage. Traditional training with a fixed weight means that once you clear this sticking point, the remaining portion of the lift often feels easier, leading to insufficient overload in the stronger ranges of motion.

How Chains Provide Accommodating Resistance

When chains are draped over the ends of a barbell, they create a unique resistance profile that perfectly matches the natural strength curve of the bench press.

• Variable Resistance Profile:

  • Bottom of the Lift: As the bar descends towards the chest, more links of the chain rest on the floor. This reduces the effective weight on the bar, as only a portion of the chain's total weight is being lifted. This aligns with the lifter's weakest position.
  • Top of the Lift: As the bar ascends, more links of the chain are lifted off the floor, progressively adding their weight to the barbell. By the time the lifter reaches lockout, the maximum amount of chain weight is engaged, challenging the strongest portion of the lift.
  • This dynamic loading pattern ensures that the muscles are maximally challenged throughout the entire range of motion, not just at the weakest point.

• Enhanced Stability and Motor Control: The subtle sway and movement of the chains require greater stabilization from the core and synergistic muscles. This forces the lifter to maintain tighter form and improves neuromuscular control, translating to better overall lifting mechanics.

• Kinetic Energy and Eccentric Overload: The chains also provide a form of "kinetic energy return." As the bar descends, the chains progressively de-load, potentially allowing for a slightly faster eccentric (lowering) phase. On the concentric (lifting) phase, the increasing resistance forces the lifter to accelerate the bar aggressively to overcome the continually increasing load, promoting greater power output. The eccentric phase, while de-loading, still provides a unique challenge as the resistance changes dynamically.

Key Benefits of Bench Pressing with Chains

Incorporating chains into bench press training offers several distinct advantages for strength and power development:

• Improved Peak Strength: By overloading the top, strongest portion of the lift, chains allow lifters to handle heavier loads than they could traditionally at the bottom. This helps to accustom the central nervous system to higher forces, leading to greater overall strength gains.
• Enhanced Rate of Force Development (RFD): To lift the progressively heavier load, lifters must actively accelerate the bar throughout the entire concentric phase. This trains the body to produce force more rapidly, which is crucial for explosive power and athletic performance.
• Overcoming Sticking Points: The reduced load at the bottom allows the lifter to initiate the movement more powerfully, while the increasing load forces them to push through the sticking point with maximum effort, effectively training them to blast through this common weakness.
• Increased Muscle Activation: The dynamic and variable resistance demands greater recruitment of motor units and higher levels of muscle activation throughout the entire movement, leading to more comprehensive muscle stimulation.
• Neuromuscular Adaptation: The central nervous system adapts to the unique challenge of accommodating resistance, improving motor unit recruitment, firing frequency, and synchronization, all contributing to greater strength and power.

Practical Application and Considerations

For those considering incorporating chains into their bench press routine, proper setup and understanding are crucial.

• Chain Setup and Selection:

  • Chains should be draped over the ends of the barbell, ensuring an equal number of links touch the floor at the bottom of the lift.
  • The total weight of the chains typically ranges from 10% to 20% of the lifter's 1-rep max (1RM) for the exercise, though this can vary based on training goals.
  • Multiple chain sizes can be used to fine-tune the resistance curve.

• Integration into Training Programs:

  • Chains can be used as a primary training method or as an accessory exercise.
  • They are particularly effective during strength or power phases of training.
  • Often used for sets of 1-5 repetitions to focus on maximal strength and power.

• Safety Precautions:

  • Ensure chains are securely attached and balanced on the bar.
  • Be mindful of the increased instability; control is paramount.
  • Always use spotters, especially when experimenting with new loads or techniques.

Who Can Benefit?

Bench pressing with chains is a valuable tool for:

• Powerlifters: To improve meet lifts and break through plateaus.
• Strength Athletes: To develop explosive power and overall strength.
• Bodybuilders: To enhance muscle activation and stimulate new growth.
• Advanced Fitness Enthusiasts: Seeking new challenges and more sophisticated training methodologies.
• Coaches and Trainers: As a method to effectively program progressive overload and address specific weaknesses in their clients.

Conclusion

The use of chains in the bench press is a sophisticated application of accommodating resistance that directly addresses the biomechanical realities of human strength. By dynamically altering the load throughout the lift, chains provide a superior training stimulus for developing peak strength, explosive power, and improved neuromuscular efficiency. For those looking to optimize their bench press performance and overcome persistent plateaus, strategically incorporating chains can be a highly effective and evidence-based approach to training.