< strong>Bench press auxiliary training: chain bench press

The bench press is the most popular training exercise in the gym. It helps you build strong upper body strength and build thick and straight chest muscles

Everyone desires to get stronger and stronger in their bench press. In addition to practicing hard day after day and following the training principle of progressive load, we can actually use some tips to help you improve your bench press ability. , just like the paused bench press, bottom bench press and overload eccentric bench press introduced before

In addition to these, today I would like to introduce to you a great bench press auxiliary training: iron chains Bench press

Chain bench press: hang chains on both ends of the barbell, and then bench press !

Chain weight-bearing is not just a simple weight-bearing, it provides a kind of variable resistance training

This is a method that allows the human body to follow what we do. Different angles during movement will produce different resistances.

Using weighted chains can allow athletes to increase their mechanical advantages by reducing the load at the weakest joint position and increasing the load at the strongest joint position. .

Advantages of chain bench press:

1. Break through the sticking point of bench press< /p>

< p>During the bench press: When you add a chain to the barbell, when the barbell is at the lowest point (chest), more than half of the chain is placed on the ground, so at this time the weight of the barbell is the smallest, and the barbell is close to The position where the chest needs to be pushed upward is the "sticking point" where the joints exert the weakest force. Therefore, with the smallest load, you can more easily accelerate the push of the barbell upwards.< /p>

When you pass the obstacle point, the force of the joints becomes stronger and stronger. In the process of pushing up, the chain that was originally in contact with the ground also begins to lift off the ground. At this time, the overall load gradually increases. You can Mobilize more muscles to participate, and continue to accelerate and push up to the end. The closer to the top, the greater the resistance, and it becomes a natural braking resistance.

The method of using a chain is considered. It is a good way to increase muscle strength and power output, and it is also one of the ways for athletes to learn to accelerate.

2. Improve the stability of the bench press!

Weightened chains bring additional oscillation and swing benefits during the entire movement, which forces you to add more stabilizer muscles. Participate. To help you improve the stability of the bench press!

Training Tips:

Choose a chain that is long enough and place part of the chain at the beginning of the movement. On the ground

The ideal weight should be 40~50% of the bench press 1RM