There are a multitude of variations to change up your current bench press workout routine. A couple of which I would like to point out is bench pressing with chains. Not only can using this method increase your bench press strength but also increase your stability motion. Of such a variation you must use a spotter at all times. Other than chains, you can also use exercise bands as well.
Where do you place the chains you ask? You attach them at the ends of your barbell that you are using. Why can’t I just put more plates on for increased resistance? Simply put, chains offer a different kind of resistance and makes the bench press exercise less stable. With plates, they are in a fixed state. As you perform one repetition with chains, they aren't in a fixed state at all and can potentially increase the resistance despite the weight. Chains depending on the size can vary in weight as well. If you’re new to using chains, a good rule of thumb is to start light and work your way up.
Another excellent way to change up your current bench press workout routine is to attach exercise bands on both ends of the barbell. When you attach exercise bands to the ends of the barbell, it has some what of a pulling type resistance. A little different from just using plates for weight, because it continues to pull and stretch as you perform one repetition on bench press. Not only can you attach them to the ends of the barbell, but you can also wrap an exercise band where you grip the barbell and under around your body as you lay flat.
Using these methods of training can increase the variations of your bench press workout routine. Not only can it increase your strength, but also stability core strength as well. A dose in moderation will do in between heavy workouts to keep changing the routine up. This will also help you overcome any plateaus you may have, and as always use a spotter at all times. Better safe than sorry!
Where do you place the chains you ask? You attach them at the ends of your barbell that you are using. Why can’t I just put more plates on for increased resistance? Simply put, chains offer a different kind of resistance and makes the bench press exercise less stable. With plates, they are in a fixed state. As you perform one repetition with chains, they aren't in a fixed state at all and can potentially increase the resistance despite the weight. Chains depending on the size can vary in weight as well. If you’re new to using chains, a good rule of thumb is to start light and work your way up.
Another excellent way to change up your current bench press workout routine is to attach exercise bands on both ends of the barbell. When you attach exercise bands to the ends of the barbell, it has some what of a pulling type resistance. A little different from just using plates for weight, because it continues to pull and stretch as you perform one repetition on bench press. Not only can you attach them to the ends of the barbell, but you can also wrap an exercise band where you grip the barbell and under around your body as you lay flat.
Using these methods of training can increase the variations of your bench press workout routine. Not only can it increase your strength, but also stability core strength as well. A dose in moderation will do in between heavy workouts to keep changing the routine up. This will also help you overcome any plateaus you may have, and as always use a spotter at all times. Better safe than sorry!
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