chained bench press??

Abrowe313

has anyone tried it? how do you like it?

i have been researching videos on how to improve my bench and came across a few videos from Westside Barbell in Columbus Ohio and they add chains to bench press, deadlifts, and squats, its suposed to train your body to be more explosive at the bottom end of your bench because its lighter when all the chain is on the ground, and heavier as you press because the chain is being lifted too. just curious, id love to try this out but have no bench at home and planet fitness probably wont like me coming in with a bag full of chains lol

DopeItUp

It's supposed to be an effective method just as you described. Another similar method is to use resistance bands.

Thor2020

I always hated adding "props" to the bench or any exercise I did.
But if you are looking for explosion.....push ups are boring.....but very effective in my opinion.

Some factors as well that aren't exercise related, but could help (you may already know, but I thought I would throw them out there anyway):

hand placement
tightness of grip (squeeze that bar IMO)
balance of barbell (where it rests, along with the plates being completely pushed in all the way)
foot placement
carb intake beforehand/protein intake afterwards

DavPul

It works and works well but you're right, Planet Fitness is on the opposite end of the spectrum for that sort of behavior. They have rules against trying too hard there. Or trying hard at all, really.

But it's not just them. Chains would be frowned upon at all but the hardcore gyms. $30-40 a month places like Bally's or 24 Hour Fitness would frown at you using chains in the middle of the place too. To be fair, there are some legit safety concerns in crowded gyms.

Edited to add: It's also the type of thing you do when you're already at the edge of what you can naturally do. Most people can progress with normal routines pretty far but that last 5-10% takes extraordinary measures. I don't know where you are in the cycle, but if you're at PF, you haven't even maxed what you can do with dumbbell work to aid your bench press, because they limit the dumbbell weights to amounts that I use for bicep curls. What I'm trying to say is: Yes, chains work. But most people don't need them to gain so you shouldn't feel your workout is lacking something if you don't look like a slave while doing dips.

KINGoftheBUFF

If you want to improve....

Step one: quit Planet Fitness and join a real club that will encourage results, not just the status quo of the lowest common denominator workouts.

Secondly, chains do work and will increase strength. I have found great success in using them with the squat and deadlift. Besides explosive power, they are lighter in your weakest portion of the lift and heavier in the stronger part of the lift...a great equation.

For bench, I would suggest any variation of plyo-pushups. I think chain work is too limited for bench, the range of motion is too short to make a difference...also...most people are stronger on the bottom of the bench and weaker at the top.

JNick77

has anyone tried it? how do you like it?

i have been researching videos on how to improve my bench and came across a few videos from Westside Barbell in Columbus Ohio and they add chains to bench press, deadlifts, and squats, its suposed to train your body to be more explosive at the bottom end of your bench because its lighter when all the chain is on the ground, and heavier as you press because the chain is being lifted too. just curious, id love to try this out but have no bench at home and planet fitness probably wont like me coming in with a bag full of chains lol

Some good rec's in this thread. Since you're referring to Westside in this, you should consider getting one of their books that discusses Dynamic Effort training because that seems to be primarily when the chains are used, Dynamic Effort day(s).

Mayor_West

I've been using dynamic resistance for the past couple of years with great results, especially on my bench and squat. I rarely use chains, as only 1 of the 3 gym locations I go to has them available. Instead, I bought a pair of long bands from EliteFTS, which give a similar effect as chains, only being cheaper and more portable. One major advantage chains have is that they're much easier to set up than bands.

Abrowe313

thanks everyone for the input, unfortunately planet fitness is one of 2 options for me to work out around here and the other place is filthy inside, i have been doing alot of dumbell work and my bech has increased quite a bit. i am thinking im probably going to order the books from westside and read up more on dynamic effort training

JNick77

thanks everyone for the input, unfortunately planet fitness is one of 2 options for me to work out around here and the other place is filthy inside, i have been doing alot of dumbell work and my bech has increased quite a bit. i am thinking im probably going to order the books from westside and read up more on dynamic effort training

Louie's Book of Methods is a good read.