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Upper Body Bench and Row with a Swiss Multi Bar

Posted Oct 01 2010 12:00am

Chains, like bands, are a great tool to build power and add muscle by forcing your muscles to adapt to a new stimulus. With chains, as you raise the bar the weight increases, making the bar heavier at the top than at the bottom. This will force your body to accelerate the bar through the full range of motion, instead of relaxing after breaking through your sticking point. Teaching your body to accelerate the bar will make you stronger by becoming faster and more explosiveness.

Saturday is my max effort bench day, so I chose to do heavy chain bench presses working up to a max single. Between sets of bench press I did heavy sets of fat dumbbell rows. The fat dumbbell really works the grip making the rows much more challenging by taxing more muscle groups.

    • worked up to a max single
  • Dinosaur Rows
    • Fat Dumbbell Rows 9 x 6
      • did a set between each set of bench and Tate presses
    • 3 x 10
  • Hammer Curls
    • 3 x 5

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