Bench Press with Chains

Technique

How to perform Bench Press with Chains

1. Set up the bar and bench in the chosen press station and attach matched chain resistance to both bar sleeves.
2. Adjust the chain hang so portions rest on the floor near the bottom of the press and lift progressively as the bar rises.
3. Lie beneath the bar, plant your feet and draw your shoulder blades together, keeping your buttocks and upper back supported.
4. Choose an overhand grip that keeps the wrists above the elbows near the bottom, brace and unrack the bar.
5. Lower the bar toward your lower chest under control as more chain settles onto the floor.
6. Pause without bouncing, then press upward while maintaining your setup and allowing the chains to rise without swinging.
7. Return the bar securely to its supports after the set.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.