Chain Bench Press 10 x 3 with 50% raw max plus about 100 lbs chain weight at the top
Pull-ups paired 6 x 5 with Triceps Dumbbell Toss 6 x 6-10
Pull-ups paired 6 x 4-5 with Cable Triceps Extensions 3 x 10
Seated Face Pulls 2 x 20 paired with Hammer Curls 2 x 5
I am doing a lot of pull-ups these days to improve my back strength and fill out a bench shirt better. You can substitute rows instead of pull-ups if you wish, but I find most athletes do not do enough pull-ups.
Benching with chains will teach you to really accelerate the bar through the full range of motion as the weight is heavier at the top than the bottom. A fast lifter is a strong lifter!
I am doing a lot of pull-ups these days to improve my back strength and fill out a bench shirt better. You can substitute rows instead of pull-ups if you wish, but I find most athletes do not do enough pull-ups.
Benching with chains will teach you to really accelerate the bar through the full range of motion as the weight is heavier at the top than the bottom. A fast lifter is a strong lifter!
http://www.youtube.com/watch?v=Nd4TIcaM4zM