Chain Bench Press

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Intermediate

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

Sets, reps and tempo

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

Tempo: Lower for 2 s under control to your chest, brief pause, press with intent

Common mistakes

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

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