Variable resistance training (VRT) is an advanced method used to alter the resistance profile of an exercise throughout its range of motion. This technique often involves chains or resistance bands to progressively increase load as an athlete moves through the concentric phase of a lift. The application of chains to chest exercises, such as the bench press, is based on the principle that traditional free weights provide a constant resistance, whereas chains introduce a progressive overload that accommodates strength curves.
Accommodating Resistance and Strength Curves
Muscle force production varies throughout an exercise due to biomechanical leverage changes. Studies indicate that maximal force output is often limited in weaker joint positions, such as the bottom portion of the bench press (McMaster et al., 2010).
By using chains, the resistance is lighter at the bottom, where leverage is poorest, and increases as the lifter reaches lockout, where they can produce more force (Simmons, 1999). This aligns with the force-velocity relationship, whereby greater force can be exerted in stronger mechanical positions.
Increased Motor Unit Recruitment and Neuromuscular Activation
Research demonstrates that VRT enhances motor unit recruitment and neuromuscular efficiency. A study by Wallace et al. (2006) compared conventional bench pressing to bench pressing with chains and found significantly higher electromyographic (EMG) activation of the pectoralis major, deltoids, and triceps during chain-loaded lifts. This suggests that the dynamic loading pattern increases neural drive, making the muscles work harder throughout the entire range of motion.
Strength and Power Gains with Chain-Loaded Bench Press
Increased Rate of Force Development (RFD)
One of the key benefits of chest training with chains is its ability to enhance the rate of force development (RFD). A study by Baker and Newton (2009) examined VRT’s effects on power production and found that subjects performing chain-loaded bench presses exhibited greater explosive strength than those using static resistance. The varying load forces lifters to accelerate through the lift to overcome increasing resistance, improving their ability to generate force rapidly.
Improvements in Maximal Strength
Powerlifters and strength athletes frequently use chains to increase their one-repetition maximum (1RM). Research by Rhea et al. (2003) found that athletes using chains in their training protocols saw a greater percentage increase in their 1RM compared to those using traditional barbell training alone. The progressive resistance forces the muscles to adapt to heavier loads at the lockout phase, contributing to improved strength gains.
Muscle Hypertrophy and Time Under Tension
Mechanical Tension and Hypertrophic Adaptations
For muscle hypertrophy, mechanical tension is one of the primary drivers of growth (Schoenfeld, 2010). Chains extend the time under tension (TUT) by altering the resistance throughout the movement, forcing the muscles to work harder for a longer duration. This increased TUT can lead to greater hypertrophic adaptations, making chains a valuable tool for bodybuilders looking to enhance chest development.
Increased Eccentric Control
An often-overlooked benefit of chain training is the improved eccentric control it promotes. When lowering the bar, chains progressively unload, allowing for a more controlled descent. Research has shown that eccentric loading plays a crucial role in muscle damage and subsequent hypertrophy (Hortobagyi et al., 1996). This means that incorporating chains into pressing movements can contribute to better muscle growth through enhanced eccentric tension.
Practical Application of Chains in Chest Training
How to Implement Chains in the Bench Press
When using chains for the bench press, it is crucial to ensure proper setup. Chains should be positioned so that a portion of their length rests on the ground at the bottom of the lift, gradually increasing in weight as the bar is pressed upward. This setup allows for optimal variable resistance application.
Recommended Training Protocol
- Strength Focus: 3-5 sets of 3-5 reps at 75-85% of 1RM with chain resistance.
- Power Development: 6-8 sets of 2-3 reps at 50-65% of 1RM, performed explosively.
- Hypertrophy Focus: 3-4 sets of 8-12 reps at 60-75% of 1RM with chains to enhance time under tension.
Other Chest Exercises That Benefit from Chains
While the bench press is the most common chest movement to incorporate chains, other exercises can also benefit from this training method:
- Chain Dips: Adding chains around the neck increases resistance progressively as the lifter rises, promoting greater triceps and chest activation.
- Chain Push-Ups: Chains draped over the upper back provide accommodating resistance, making push-ups more challenging at the top range where chest engagement is highest.
- Incline Chain Bench Press: Using chains on an incline bench places additional emphasis on the upper chest while leveraging the benefits of variable resistance.
Potential Drawbacks and Considerations
Learning Curve and Setup Complexity
Despite its advantages, chain training requires proper technique and setup. If the chains are not correctly adjusted, the resistance may not be applied effectively, reducing the intended benefits. Additionally, athletes new to this method may require time to adapt to the altered loading pattern.
Equipment Availability
Not all gyms have chains readily available, making this training method less accessible to some lifters. However, alternatives such as resistance bands can mimic a similar effect by providing variable resistance throughout the movement.
Not Ideal for Beginners
Because VRT demands greater neuromuscular coordination, it may not be ideal for beginners who are still developing foundational strength. Novice lifters should first master conventional pressing techniques before integrating chains into their workouts.
Conclusion: Does Variable Resistance Work for Chest Training?
The scientific evidence strongly supports the effectiveness of variable resistance training using chains for chest development. Studies have demonstrated improvements in maximal strength, explosive power, neuromuscular activation, and hypertrophy. By accommodating the natural strength curve of the bench press and other pressing movements, chains help lifters optimise force production, increase time under tension, and enhance overall muscle growth. While there is a learning curve and accessibility considerations, those who implement chain-loaded chest training correctly can expect significant performance and physique improvements.
Key Takeaways
| Key Points | Summary |
|---|---|
| Variable resistance training (VRT) | Uses chains to progressively increase load through the movement, accommodating strength curves. |
| Enhanced neuromuscular activation | Studies show increased muscle activation and motor unit recruitment compared to traditional bench pressing. |
| Greater rate of force development (RFD) | Chain-loaded bench presses improve explosive power and strength. |
| Increased hypertrophy potential | More time under tension and eccentric control contribute to muscle growth. |
| Optimal programming | Strength (3-5 reps), power (2-3 reps explosively), and hypertrophy (8-12 reps) can all benefit from chains. |
| Best chest exercises for chains | Bench press, dips, push-ups, and incline pressing all benefit from chain resistance. |
| Challenges and limitations | Requires correct setup, not always accessible, and may not be ideal for beginners. |
Bibliography
- Baker, D. & Newton, R. (2009). ‘Effect of VRT on power production in bench press’, Journal of Strength and Conditioning Research, 23(1), pp. 160-165.
- Hortobagyi, T. et al. (1996). ‘Effects of eccentric versus concentric resistance training on muscle strength’, Journal of Applied Physiology, 81(5), pp. 2358-2364.
- McMaster, D.T. et al. (2010). ‘Accommodating resistance training for strength and power development’, Sports Medicine, 40(4), pp. 249-268.
- Rhea, M.R. et al. (2003). ‘The effectiveness of variable resistance training in strength enhancement’, Journal of Strength and Conditioning Research, 17(1), pp. 75-81.
- Schoenfeld, B. (2010). ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
- Simmons, L. (1999). Westside Barbell Book of Methods. Westside Barbell.
- Wallace, B. et al. (2006). ‘Neuromuscular activation in chain-loaded vs. traditional bench press’, Strength & Conditioning Journal, 28(5), pp. 60-66.
