Floor Press with Chains

Technique

How to perform Floor Press with Chains

1. Set the power-rack hooks for a floor press and arrange equal chain loading on both bar sleeves.
2. Adjust the chain hang so portions rest on the floor at the bottom and lift progressively as the bar rises.
3. Lie beneath the bar with your upper back and hips supported, and draw your shoulder blades together.
4. Use an overhand grip that keeps your forearms approximately vertical near the bottom, then unrack the bar.
5. Lower under control with your elbows angled toward the torso until your upper arms contact the floor.
6. Pause without bouncing, then press upward while keeping the chains from swinging and your torso in position.
7. Return the bar securely to the hooks after the set.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Clavicular Head.