In other articles we talk about the use of some accessories such as elastic bands. However, there are other accessories that will be of great help to progress in strength and muscle development. This is the case of the chains, Which offer some benefits not obtained with plates and dumbbells.
In this article we are going to explain the benefits of using chains in the gym and how we can use them.
Strengthening of a specific section of the route
Usually, when performing strength exercises such as deadlifts, bench presses, or squats, we have an area in which we are weakest (stagnation point).
This area can be caused by our anatomical structure, by the greater muscular development of certain muscles or by the levers we have. Therefore, when looking for a development in strength, it is important to strengthen this stagnation point so that we stop being weaker in this area.
A good way to improve this sticking point is the use of strings. Due to the progressive loading that offer as the chains are detached from the ground, these will offer greater resistance when most of the chains are detached from the ground. In this way we can promote final leg of the tour (this is usually the most common sticking point in most exercises).
Different muscle activation
As we said before, the chains offer greater resistance as they come off the ground. This allows you to generate a greater tension and strength in the muscles involved in the final stretch of the run, achieving further development in these.
Deceleration phase of the bar
Another aspect to highlight when using this accessory is the decrease of the deceleration phase of the bar.
When we are finishing the concentric phase and reaching the end of the run, we have to perform a certain force in the opposite direction of motion to cause a deceleration of the bar. The use of chains decreases this phase, causing greater strength gains.
bad uses
Sometimes, we see a multitude of users using this accessory in exercises such as funds or pull-ups. To perform this exercise, the chains around the neck and use them as additional cargo.
It should be noted that this is a big mistake, since apart from having a load that falls dangerously on the neck, the chain is usually not in contact with the ground, so we lose the benefits of progressive loading during the movement.
Therefore, to perform these exercises with chains, it will be advisable to use of a belt in which they are hooked the chains through a carabiner.