5-27-14 – Playing with Bands & Chains

Finally, a max effort bench day WITHOUT Fat Grips! I was looking forward to today’s training session! I used a reverse band as well as chains during my close grip bench press. You can never have enough tricep strength! The reverse band set up will allow me to get the bar off my chest a little easier and make it harder towards the top end of the rep. To make it even harder on the top end of the lift I decided to attach chains to the bar. When you are on the bottom part of the lift, the chain links rest on the ground. The links of the chain then lift off the ground as you bring the bar off your chest, causing the weight on the bar to increase. This is a perfect way to work the top end of my lift with an emphasis on my triceps.

The lifts went smoothly. There were times when I would get off my normal bar path and make the range of motion longer than it had to be, but I still managed to lock the lift out. Lately, I have been able to take advantage of getting more leg drive since I changed my foot position during my bench. Instead of tucking them FAR underneath me, I now have them set forward just far enough where I can keep my heals on the ground. I am still able to maintain my arch so it’s a win/win situation. After I finished with my bench I worked on the necessary accessories that would help build my bench.


Max Effort Close Grip Reverse Band Bench Press w/ Chains
choked red bands
Warm Ups
2 x 5 - 135
185 x 5
225 x 3
265 x 3
Working Sets
285 x 1
305 x 1
325 x 1
345 x 1
365 x 1
375 x 1
385 x 1
Down Set
315 x 7
Reverse Flies
4 x 10 - 20
Dumbbell Shoulder Press
3 x 12 - 50
Band Face Pulls w/ Fat Grips
4 x 25 - orange band
Band Tricep Pushdowns w/ Fat Grips
4 x 20 - orange band
Reverse Barbell Curls
3 x 10 - 55