Chain Bench Press

Bench press with chains: the load grows as you press because more links leave the floor.

• Compound
• Barbell
• Intermediate

How to do it

• Hang the chains from the ends of the bar with the same length on each side
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s under control and press with intent: the load grows as you rise

Common mistakes

• Bouncing off the chest
• Letting the chains swing and unbalance the bar

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips