3 Exercises with Chains to Force More Upper Body Muscle Growth

Resistance training has long been the cornerstone of building muscle, and using chains is an advanced technique that can take your training to the next level.

Chains increase the resistance as you lift, leveraging the principle of accommodating resistance to enhance strength and hypertrophy. Below, we discuss three of the best exercises with chains to force upper body muscle growth, supported by science.

Why Use Chains in Resistance Training?

Chains provide a unique stimulus by progressively increasing resistance throughout the movement’s range of motion. When the chains rest on the floor during the bottom of a lift, resistance is reduced, and as you lift, more of the chain is lifted off the ground, increasing resistance.

This allows you to overload the lockout phase, where your muscles are strongest, while reducing joint stress at weaker points (Swinton et al., 2011). Additionally, the variable resistance can improve power output and neuromuscular activation (McCurdy et al., 2009).

1. Bench Press with Chains

The bench press with chains is a powerhouse for chest, shoulder, and tricep development. It targets the pectoralis major, anterior deltoids, and triceps brachii.

Benefits

• Overloading the lockout phase: The added resistance at the top forces the chest and triceps to work harder where they are strongest.
• Improved stability: Chains cause slight oscillations, engaging stabiliser muscles for enhanced joint control.

Execution

1. Attach chains to each end of the barbell, ensuring they hang evenly.
2. Lie on a bench with feet planted firmly on the ground.
3. Lower the bar slowly to your chest, ensuring the chains touch the floor to reduce resistance.
4. Press the bar upward explosively, lifting more of the chain with the bar as you extend.

Evidence

Swinton et al. (2011) found that incorporating chains into the bench press increased peak force production by 5-7%, suggesting greater potential for strength gains. Additionally, variable resistance training enhances power development, as shown by McCurdy et al. (2009).

2. Overhead Press with Chains

The overhead press with chains is a dynamic exercise for shoulder hypertrophy and upper body strength. It targets the deltoid complex, trapezius, and triceps brachii.

Benefits

• Enhanced lockout strength: The progressive resistance improves shoulder and tricep engagement in the top range.
• Improved stability and coordination: The shifting chain weight demands greater core and shoulder stabilisation.

Execution

1. Attach chains to each side of the barbell so they are partially on the floor at the starting position.
2. Stand with feet shoulder-width apart and grip the barbell slightly wider than shoulder width.
3. Press the bar overhead in a controlled manner until arms are fully extended, lifting more of the chain weight as you rise.
4. Lower the bar slowly to return to the starting position.

Evidence

Variable resistance, such as chains, enhances neuromuscular activation during compound lifts, particularly in movements requiring high joint stabilisation (Wallace et al., 2006). This makes the overhead press with chains an excellent exercise for muscle growth and strength.

3. Push-Ups with Chains

Push-ups with chains provide a bodyweight alternative to barbell exercises, increasing resistance progressively as you press. This exercise targets the chest, shoulders, triceps, and core.

Benefits

• Scalable resistance: The weight of the chains can be adjusted to match your strength level.
• Greater muscle activation: The unstable load engages additional stabiliser muscles.

Execution

1. Place a chain or multiple chains across your upper back.
2. Assume a push-up position with hands slightly wider than shoulder-width.
3. Lower your chest to the ground, allowing the chains to pile onto the floor, reducing resistance.
4. Push back up explosively, lifting more of the chain weight as you extend.

Evidence

Research by Contreras et al. (2010) highlights the efficacy of adding external resistance to bodyweight exercises like push-ups for muscle activation. Chains also increase time under tension, a critical factor for hypertrophy (Schoenfeld, 2010).

Key Considerations When Training with Chains

1. Proper Setup: Chains should hang evenly and be secured to prevent shifting during the lift.
2. Gradual Progression: Start with lighter chains to adapt to the new stimulus and prevent injury.
3. Technique Overload: Prioritise proper form to maximise gains and minimise injury risk.
4. Complementary Training: Chains should supplement, not replace, traditional resistance training to ensure well-rounded development.

Conclusion

Incorporating chains into your training can unlock new levels of strength and hypertrophy by leveraging variable resistance.

The bench press, overhead press, and push-ups with chains are three highly effective exercises for building upper body muscle. By progressively increasing resistance and improving stability, chains allow you to overload key phases of each lift for superior gains.

Key Takeaways

References

• Contreras, B., Schoenfeld, B.J., & Gabler, K. (2010). Resistance exercise biomechanics and muscle activation. Journal of Strength and Conditioning Research, 24(2), 353-362.
• McCurdy, K., Walker, J., & Langford, G. (2009). Variable resistance training effects on peak power output and strength development. Journal of Applied Biomechanics, 25(3), 222-229.
• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
• Swinton, P., Lloyd, R., & Agouris, I. (2011). A biomechanical analysis of variable resistance during the bench press. Journal of Strength and Conditioning Research, 25(3), 676-683.
• Wallace, B.J., Winchester, J.B., & McGuigan, M.R. (2006). Effects of elastic bands on force and power characteristics during the squat. Journal of Strength and Conditioning Research, 20(2), 268-272.