Band / Chain Barbell Bench Press
Adding chains or bands to the ends of a barbell makes it unstable. The instability forces your core and stabilizer muscles to kick in to a higher degree. Method: Hang a chain over each end of the barbell, or anchor resistance bands to the bench and place them over each end of the bar. Start without weight, in order to get used to the unstable bar. Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.