Tabla 40. Riesgos naturales en la Zona de planificación 3

The chains can be used for more than accommodating resistance. They can be used for various assistance exercises. Here are some of the ways you can use them:

Tricep Extensions

Extensions with DB’s and Barbells can irritate the elbows of many lifters, me included. Those of you who have long arms will probably know what I’m talking about.

For this reason, extensions became something I could not use in my training. However, performing extensions using bands or chains is a different matter and I have found that they can be done without elbow pain. This is because they make the weight much lighter when the triceps are stretched.

However, when the triceps are contracted (at lockout) the weight is much heavier. Therefore, if you are using extensions to improve your lockout on pressing movements, this method makes more sense than using straight weight.

Here are 3 extension movements you can try:

Chain Extensions

Take 2 chains and put a carabineer on the middle link of each. Now attach a d-handle to each carabineer, lie down on a flat or incline bench and perform extensions as you would do with a straight bar or DB’s.

The weight will get lighter and lighter as you lower the d-handles to your forehead, because more and more chain will end up on the

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floor. Conversely, as you extend your arms to lockout the weight will get heavier and heavier as more and more chain comes off the floor.

3 to 4 sets of 8 to 20 reps works well. Experiment and find out which rep range works best for you.

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Chain Extensions: start/finish position

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Band Push Downs

These are very simple to set up. Secure a band over the top of your power rack and perform push downs using the band, instead of straight weight. You can use a single band, or one per hand.

This can be used as a warm up for the elbow area, prior to a heavy pressing session (some lifters even like to knock out a couple of sets before squatting because it stops them getting elbow pain).

Alternatively, band push downs can be used as an assistance exercise, performed after your main pressing movement(s).

Higher reps tend to work best on this exercise. Try 2 to 3 sets of 12 to 30 reps. A mini band from Jump Stretch is all you need for warm up purposes. As you get stronger you may find that you want to use light, average or even strong bands for this movement if you are using it as an assistance exercise.

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Band Push Downs: start/finish position

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Overhead Band Extensions

Choke a band (at head height) around something sturdy. Then lean your torso over at around 45 degrees to the floor and perform overhead extensions in the same way that you would with a cable stack and straight weight.

As with the band push downs, these overhead extensions tend to work best with higher reps and can be used as a warm up or an assistance exercise.

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Overhead Band Extensions: start/finish position

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Bands and Chains can be used for more than just triceps work. Here are a few more ideas:

Assisted Pull Ups/Chins

This exercise is a great way for heavier guys or beginners to do pull ups.

Choke a band around a pull up bar and then secure it under your feet. You can now perform assisted pull ups.

As you get stronger, reduce the band tension until you can perform pull ups using your entire body weight (without the bands).

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Assisted Pull-Ups: start/finish position

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Chain Press Ups

The chains can be used for additional weight on press ups.

Chain Press Ups: start/finish position

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Chain Dips

Place the chain around your neck and perform weighted dips.

Alternatively, you can put the chain on your dipping belt and actually get a de-load and re-load effect whilst performing dips.

One Arm Band Rows

Secure a band to your power rack at shoulder height. Now take the band in your left hand and walk backwards far enough so that there is tension in the start position with your arm straight.

From here, perform rows. Then repeat on your right side. 3 to 4 sets of 8 to 12 reps works well.

Band Pull Aparts

These train the back and can be performed overhead or in front of your chest. The wider your grip on the band, the more tension there will be.

To perform the overhead variation:

Start with your arms out straight overhead and pull down towards your neck. Pull the bar apart as you do so. Return to the start position and repeat for reps.

To perform the version out in front of your chest:

Start with your arms straight out in front of you with the band in line with your lower chest. Pull the band into your chest and straighten your arms out. This works the entire upper back and external

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With a little thought, the bands can also be easily used to do Good Mornings, Leg Curls, Bicep Curls, Press ups and Lateral Raises.

The next time you go on holiday and have a week off training because there is no gym, think again! Take a couple of bands with you and you can do some training in your hotel room. I am sure that you can get a good workout in that comprises:

- Good Mornings - Leg Curls - Push Downs - Pull Aparts - Lateral Raises - Curls

Sometimes you have to think outside the box and with a little forward planning; bands can allow you to get a good workout in places that you didn’t think you could.

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Band Good Mornings: start/finish position

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Band Leg Curls: start/finish position

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Band Lateral Raises: start/finish position

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Band Curls: start-finish position

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In document Cotopaxi, Tungurahua, Chimborazo y Pastaza (página 72-75)