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July 30, 2012 1 min read
Chains are an invaluable yet simple piece of training equipment, and only limited to uses by your imagination. They can be used as:
- Can also easily be added to a cable attachment to put a new spin on old favourites.
*Showing the proper setup of the bench and squat for chains..
*The setups for conventional and trap bar variations of the deadlift.
Recommended amounts of chain needed for the given lifts.
BENCH PRESS 1RM
Under 90kg - 1 chain per side
90kg - 180kg - 2-3 chains per side
180kg+ - 3 chains or more per side
Under 90kg - 2 chains per side
90kg-140kg - 2-3 chains per side
140kg-180kg - 3-4 chains per side
180kg+ - 4 chains or more per side
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