Bench Press Training Program with Attached Chains for Female Volleyball and Basketball Athletes

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Department or Administrative Unit

Nutrition Exercise and Health Sciences

Publication Date



Attaching chains to barbells to increase strength and power has become popular for athletes; however, little scientific evidence supports this practice. The present purpose was to compare chain training to traditional training for the bench press. Women collegiate athletes in volleyball and basketball (N = 19) participated in a 16-session bench press program. They were matched into either a Traditional or a Chain training group by 1-repetition maximum (1RM). The Traditional group performed the bench press with conventional equipment, while the Chain group trained with attached chains (5% of weight). Analysis showed a significant increase in 1RM for both groups over 16 sessions, Traditional +11.8% and Chain +17.4%. The difference between the groups was not statistically significant, but suggests the women who trained with attached chains improved their bench press more than the Traditional group.


This article was originally published in Perceptual and Motor Skills. The full-text article from the publisher can be found here.

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Perceptual and Motor Skills


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