Heavy metal: improve your bench press by adding chains

THE QUEST FOR A BIGGER bench press is deeply instilled within each of us. World records in the bench press are currently running around 900 pounds! If you're still struggling with 225, try this technique designed by renowned strength expert Louie Simmons from the infamous Westside Barbell Club (Chicago), where more world records have been set in the bench press and squat than at any other training facility in the world.

UNLOCKING THE SECRET

The technique that has built too many world-record bench presses to count involves adding chains to a loaded Olympic bar. The use of chains takes advantage of muscle biomechanics: When you lift a weight, your strength tends to be greatest during the middle portion of the rep because of the amount of cross-sectional fibers in the muscle belly. In relation to the bench press, this means you're weakest at the beginning of the press (when the bar is near your chest) and you get stronger with every inch until about the midpoint of the exercise (when the bar is halfway between your chest and full lockout). Then, as you pass this midpoint, your strength reverses and gets weaker with every inch higher you press the bar. If this logic is tough to follow, consider this: Most people get stuck on the bench press as they push the bar off their chest or close to the lockout stage.

LINK UP TO STRENGTH

To bump up your own bench press using this technique, you have two options: 1) Log onto www.elitefitnesssystems.com to purchase chains that are manufactured specifically for use with the bench press, or 2) build your own by purchasing at least two 5-foot segments of 5/8-inch chain. Each one will weigh about 20 pounds. You'll also need to buy some light chain on which to hang the heavy chain from the bar. Hang the chain so that approximately one-third of the chain rests on the floor when the bar is racked (see photo A).

As you press the bar from your chest, the first inch or two of movement is easiest. With every inch (or 5/8-inch, to be exact) you press the bar up, it gets heavier as each chain link is lifted off the floor. Their weight is progressively added to the bar so that you're lifting more weight when you're in the strongest part of the lift. By using explosive movements, you'll be able to accelerate the weight to a lockout position.

RELATED ARTICLE: CHAIN-BREAKING WORKOUT

Alternate this workout with a heavy bench day (up to 90%-100% 1RM) and allow 2-3 days of rest in between. Use a welght that's 50%-60% of your 1RM, including the chain weight. If your max bench press is less than 400 pounds, use one set of chains; if it's more than 400 pounds, use two sets. Use the chains in intervals: three weeks on, three weeks off.

EXERCISE                          SETS   REPS
Bench Press (with chains)          8      3*
Dumbbell Press (flat or incline)   3      5
Dumbbell Flye                      2     10-15

* Lower the bar in three seconds and explode the bar back to the top as
fast as possible.

BY DAVID RYAN, DC

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group