benching with chains for 8 weeks

[prop]

I was thinking of doing all my bench press sets with chains for 8 week and then going back to just the bar and seeing how much stronger i got. I normally do 4-5 sets in the 5-10 rep range of flat bench then a bunch of bodybuilding accessories in the 10-15 rep range and i do this once a week. Not expecting any huge gains or anything even a 10-15 lb increase would be good but i will be happy with any increase it doesnt matter. Currently i can bench 245x7 all solid reps. What do you think?

 

[Demondosage]

I was thinking of doing all my bench press sets with chains for 8 week and then going back to just the bar and seeing how much stronger i got. I normally do 4-5 sets in the 5-10 rep range of flat bench then a bunch of bodybuilding accessories in the 10-15 rep range and i do this once a week. Not expecting any huge gains or anything even a 10-15 lb increase would be good. currently i can bench 245x7 all solid reps. What do you think?

You'll see huge gains from that!!!! It'll set you up to power through that sticking point halfway up

 

[prop]

You'll see huge gains from that!!!! It'll set you up to power through that sticking point halfway up

ok so if my current top set is 245x7 how much weight should i start doing with the chains?

 

[Perrin Aybara]

That's not really how they're supposed to be used. Is the lockout your weak point on bench?

 

[prop]

That's not really how they're supposed to be used. Is the lockout your weak point on bench?

not really just looking to make the exercise harder for a while and then going back to it to see what improved.. its kind of like running with ankle weights for a while and then you take the weight off and you can run much faster. .... its got to carryover in some way

 

[Perrin Aybara]

not really just looking to make the exercise harder for a while and then going back to it to see what improved.. its kind of like running with ankle weights for a while and then you take the weight off and you can run much faster. .... its got to carryover in some way

Perhaps or you'll just get stronger on the top half of the lift and be exactly where you were because you can still only lift the same amount off your chest. The running analogy isn't the same because you're moving the extra weight through the full range of motion with running whereas with the benching with chains you're only overloading the top portion of the lift. Know what I mean?

 

[prop]

Perhaps or you'll just get stronger on the top half of the lift and be exactly where you were because you can still only lift the same amount off your chest. The running analogy isn't the same because you're moving the extra weight through the full range of motion with running whereas with the benching with chains you're only overloading the top portion of the lift. Know what I mean?

yes I understand what your saying well I guess it wouldn't hurt to try something different since I have never trained with chains

 

[Perrin Aybara]

yes I understand what your saying well I guess it wouldn't hurt to try something different since I have never trained with chains

I mean it's possible that it being something different will improve it just on that alone. I'd throw in some three or five count paused bench in there somewhere for your strength off your chest if it was me. I mean if you can lockout 405lbs from halfway up, but only get 315lbs off your chest you can still only bench 315lbs, right?

 

[prop]

I mean it's possible that it being something different will improve it just on that alone. I'd throw in some three or five count paused bench in there somewhere for your strength off your chest if it was me. I mean if you can lockout 405lbs from halfway up, but only get 315lbs off your chest you can still only bench 315lbs, right?

Just got done at gym yes that is exactly what I did I paused all my sets even warm ups This shoulde be interesting ... not really sure how heavy the chains were but they felt like 50 lb each the resistance is good though I will keep you posted

 

[Rockclimber]

Changing things up definitely won't hurt any. I've wanted to buy some chains for a while but they're expensive. Glad your documenting your progress here, excited to see if it helps!

 

[Ironlord]

Agree with @perrinaybara to a point.

The running analogy doesn't apply, true.

When using chains, each link that comes off the ground through your ROM is added to the weight you're pressing... So technically you're pressing heavier right from the chest, as those links come off the ground.

Maybe you have 250 on the bar . As you start the press, those chain links start coming off the ground. So at 1"off your chest, maybe the bar now weighs 252, at 2" off maybe it weighs 255...and on and on... Until lockout when it weighs 250+your full chain weight..

You're building strength through the entire ROM, and you HAVE to build acceleration /power in order to lock out a weight that is going to be 50lb or more, heavier than it was when you started at the chest...

 

[PIZZABOY]

Any change will help break the plateu.increase the days between workouts, then shorten. Dont get stuck in a rut where nothing changes. Take a break, rest then hit it hard again. So many choices, depending on your goals.

 

[Perrin Aybara]

Agree with @perrinaybara to a point.

The running analogy doesn't apply, true.

When using chains, each link that comes off the ground through your ROM is added to the weight you're pressing... So technically you're pressing heavier right from the chest, as those links come off the ground.

Maybe you have 250 on the bar . As you start the press, those chain links start coming off the ground. So at 1"off your chest, maybe the bar now weighs 252, at 2" off maybe it weighs 255...and on and on... Until lockout when it weighs 250+your full chain weight..

You're building strength through the entire ROM, and you HAVE to build acceleration /power in order to lock out a weight that is going to be 50lb or more, heavier than it was when you started at the chest...

You're right. I'm going on minimal sleep lately and thinking of slingshot or board press.