BENCHING WITH CHAINS!?

[Deleted]

im doing the 13 weeks comp cycle for my bench...but im trying the bench training like joeldibatista ...

day one with chains Day 2: pyramid...Day 3: Shirted.

is that ok?
example:1RM shirted : 475
5X2 at 85%...can i take 85% of my shirted bench with 50 lbs of chains added to have a final weight of 403lbs at lockout? so, i would put, 353lbs on the bar + 50 lbs of chains ...

is that well calculated???

the problem is that i have only 50 lbs of chains for now...

ps: i will put some vids & logs on the board...comments would be very appreciated!

[joeldibattista]

Hi xjowelx, I should firstly point out that I am no great bencher (195kg @ 125).

Also, the bench set up I have stolen directly from what I have seen Wade Hooper do in his training videos, so I can't claim any of that. The only problem is I don't know what bar to chain weight he uses.

Personally, if you are training for a shirted bench, then I think you would want to use quite a bit of chain weight and reduce the bar weight. I think Eric and Dave suggest just adding a single set of chains and keeping the bar weight as is, but I'm not sure if they suggest that for raw benchers only.

I set my chains up so that they are fully off the ground at lockout and full deloaded at the bottom. So to keep an "average" load, I take 50% of the chain weight from the RAW bar weight.

I.e. Let's say you benched 400lbs raw - if I was using 50lbs of chain and my straight bar weight would be 340lb (~400*.85), then I would put 315lb (340-50/2) onto the bar with the 50lbs of chains. So you are getting ~315lb at the chest and ~365lb at lockout

[Deleted]

The big problem is that people use too heavy chain that changes too much the biomechanics of the lift. I'm for a 1 set of chain of 10% of the best paused raw (around).
That's enough for let the body feel a difference and enough light to let the body continue to bench press, and not doing something else (as in some wsb exercise that are everythings but related to the competiotion lift).
My opinion is: you can use light bands, or light chains, but remember that they should be light, and do, as always, every reps as you it is a competiotion reps (pause on chest, right breath exetera)

[davebates]

Mar 23, 2009 10:23:33 GMT -5 @adogruzza said:

The big problem is that people use too heavy chain that changes too much the biomechanics of the lift. I'm for a 1 set of chain of 10% of the best paused raw (around).
That's enough for let the body feel a difference and enough light to let the body continue to bench press, and not doing something else (as in some wsb exercise that are everythings but related to the competiotion lift).
My opinion is: you can use light bands, or light chains, but remember that they should be light, and do, as always, every reps as you it is a competiotion reps (pause on chest, right breath exetera)

I agree, very light chain.