Zirv Fitness
Strength exercise

Chain Bench Press

How to do it

  1. Drape a set of chains over each end of a loaded barbell so extra links stack on the floor at the bottom position.
  2. Lie on a flat bench and grip the bar slightly wider than shoulder width, unracking it over the chest.
  3. Lower the bar under control to the mid chest as the chains settle and reduce the load near the bottom.
  4. Press the bar back up, feeling the resistance increase as the chain links lift off the floor toward lockout.
  5. Keep the shoulder blades pulled together against the bench and the feet planted throughout the set.
  6. Exhale while pressing through the heaviest part of the lift near the top of the range.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Barbell, Weight Plates, Chains
Primary muscles
Chest, Triceps
Measured in
Reps and weight