Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Mar 16, 2012 10:14 PM:
I hope people that do this don't have the suicide grip like in the video. Make sure the thumb goes around the bar, to make a circle with the other fingers. NOT A HALF CIRCLE.
I hope people that do this don't have the suicide grip like in the video. Make sure the thumb goes around the bar, to make a circle with the other fingers. NOT A HALF CIRCLE. -See Less
Jan 22, 2011 1:30 AM:
I just started this one. so far, it's working. expect huge gains in my bench press as a result.
I just started this one. so far, it's working. expect huge gains in my bench press as a result.-See Less
Jan 22, 2011 1:30 AM:
I just started this one. so far, it's working. expect huge gains in my bench press as a result.
I just started this one. so far, it's working. expect huge gains in my bench press as a result.-See Less
Mar 16, 2012 10:14 PM:
I hope people that do this don't have the suicide grip like in the video. Make sure the thumb goes around the bar, to make a circle with the other fingers. NOT A HALF CIRCLE.
I hope people that do this don't have the suicide grip like in the video. Make sure the thumb goes around the bar, to make a circle with the other fingers. NOT A HALF CIRCLE. -See Less
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of people found this tip helpful
Tip: Bench Press with Chains
Mar 16, 2012 10:14 PM: I hope people that do this don't have the suicide grip like in the video. Make sure the thumb goes around the bar, to make a circle with the other fingers. NOT A HALF CIRCLE.
of people found this review helpful
Review: Bench Press with Chains
Jan 22, 2011 1:30 AM: I just started this one. so far, it's working. expect huge gains in my bench press as a result.