Connect
To Top


How to Use Chains and Bands to Improve Your Bench Press


www.ironmanmagazine.comQ: What’s your opinion of using bands and chains for improving the bench press?

A: I like both. Chains provide an even increase in resistance as the barbell is pressed off the chest; that enables the resistance curve to match an individual’s strength curve more closely. For convenience, I like lifting chains that are attached with a collar so you don’t need to use an additional outside collar.

I prefer bungee bands over regular bands for several reasons, but particularly because the tension can be more easily adjusted. These attachments teach trainees to accelerate from the start. They are not as stable as chains and as such require some practice to master, so always use an alert spotter. Also, I would use them at only one workout out of two, because using them too frequently tends to bring on tendinitis.

Eccentric hooks are also great assistive devices for the bench press. Originally a Soviet concept and further developed by East German strength coaches, eccentric hooks enable you to increase the load during the eccentric portion of the exercise. When the devices touch the floor, they release the additional weight from the bar so you can complete the concentric phase of the lift.

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com. Also, see his ad on page 131.   IM


You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Green Light

    This herbaceous detox smoothie might look like mutant phlegm, but it tastes like heaven. By Amanda Burrill, MS   I bet...

    Sharon OrtigasMay 23, 2017
  • Score One For Steady-State Cardio

    For the last several years steady-state cardio has been the redheaded stepchild of the fitness community, with most people rallying around...

    Sharon OrtigasMay 22, 2017
  • Drop The Diet Drinks

    Diet sodas can be a major crutch for people with a sweet tooth who are trying to get lean. And while...

    Sharon OrtigasMay 19, 2017
  • The Big Fat Flu

    Forget that yearly flu shot, get into the gym instead. According to an animal study published in the Journal Of Nutrition,...

    Sharon OrtigasMay 18, 2017
  • Stretching And Strength

    A study in the in the Journal Of Human Kinetics showed that stretching before a weight-lifting session will negatively affect your...

    Sharon OrtigasMay 17, 2017
  • Worldstar Before Workouts

    A recent study suggests that watching aggressive videos before a workout can actually improve your weight training. Scientists have known that...

    Sharon OrtigasMay 16, 2017
  • Mighty Mitochondria

    Curcumin is quickly joining fish oil, vitamin D, magnesium, and protein powder as a must-have supplement. This derivative of the spice...

    Sharon OrtigasMay 15, 2017
  • Sunlight: Knight In Shining Armor

    Some healthy golden rays might be the missing ingredient in your anabolic plan. By George L. Redmon, PhD, ND This review...

    Sharon OrtigasMay 12, 2017
  • Hunger Games

    The first step to a ripped physique is to gain control of your appetite. These products can help. By Jenevieve Roper,...

    Sharon OrtigasMay 11, 2017