Chain Press

Technique

How to perform Chain Press

1. Attach the chain loads securely to two independent D-handles and arrange them beside a flat bench.
2. Lie on the bench and hold the handles above your chest with your forearms pronated and your arms extended.
3. Bend your elbows and lower the handles under control, allowing some chain links to settle on the floor.
4. Lower until your elbows are bent about ninety degrees, keeping the handles aligned above your forearms.
5. Press the handles upward by moving your upper arms and extending your elbows, lifting more of the chains from the floor.

Programming relevance

Muscles involved

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