Bench Press with Chains
A expert powerlifting exercise for the triceps, done with a barbell.
How to do the Bench Press with Chains
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bench Press with Chains
Bench Press - PowerliftingBarbell · Intermediate
Board PressBarbell · Intermediate
Floor PressBarbell · Intermediate
Floor Press with ChainsBarbell · Intermediate
Pin PressesBarbell · Intermediate
Reverse Band Bench PressBarbell · Intermediate
Dumbbell Floor PressDumbbell · Intermediate
Chain Handle ExtensionOther equipment · Intermediate
Questions
What muscles does the Bench Press with Chains work?
Mainly the triceps, with the chest, lats and shoulders helping.
Is the Bench Press with Chains good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Bench Press with Chains?
Good alternatives that train the triceps: Bench Press - Powerlifting, Board Press, Floor Press or Floor Press with Chains.
How many sets and reps of the Bench Press with Chains should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).