Step 1: Set your supports on the bench so you can unrack the barbell and be in proper position to perform the bench press.
Step 2: Drape chains over the sleeve on each side of the barbell, draping them evenly and making sure the chains also are touching the floor. These can be added on the outside or inside of the weight plates.
Step 3: After loading the weights, lie on the bench with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that will have your pinky fingers on the rings of the barbell.
Step 4: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. If using a spotter, have them assist you in unracking the weight to the starting point. While keeping your air in, lower the weight in a controlled motion with the bar in line with your mid-to-lower chest until the bar touches your chest.
Step 5: After the bar touches your chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. With the reverse band press, the movement will get tougher towards lockout. Keep your feet firmly on the floor throughout this movement, maintaining tightness throughout your lower body.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets. Additional chains can also be added after each set.
Benefits:
The bench press is often considered the king of all pressing movements, and is an excellent exercise for developing your chest, triceps and shoulders.
Adding chains to the mix creates another dimension to improve your pressing strength.
Adding chains increases the weight at the top of the movement, making the lockout more difficult, which makes your triceps and pressing muscles work that much harder.
By adding additional chains to each set, the resistance gets even greater.
Your stabilizer muscles also have to work harder to keep the bar balanced, adding another positive effect of the chains.
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a neutral...
Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack. Step 2: After loading the weights, lie on the bench with your spine in a...
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