Chain Bench Press
Muscles worked
Instructions
- 1Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- 2Lying 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.
- 3Pull 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.
- 4Pause 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Chain Bench Press
The chain bench press takes the classic bench press movement and adds chains hooked to the bar sleeves, creating accommodating resistance that gets heavier as the links lift off the floor near the top of the press. Widely used in powerlifting, this method forces you to accelerate the bar throughout the range to compensate for the increasing load, specifically developing lockout power and explosiveness off the chest.
check_circleBenefits
- check_circleBuilds lockout power and pressing explosiveness
- check_circleAccommodating resistance that matches the natural strength curve
- check_circleTrains triceps, chest and shoulders in one compound movement
- check_circleAn effective variation to break through a bench press plateau
lightbulbExecution tips
- lightbulbAdjust chain length to your level, shorter chains to start
- lightbulbPress the bar with intent to accelerate throughout the range
- lightbulbKeep the same arch and bracing technique as a standard bench press
- lightbulbHave chains removed safely at the end of your set
warningCommon mistakes
- warningChains too long that touch the floor right from the start
- warningNeglecting basic bench press technique in favor of extra load
- warningToo slow an execution speed, which defeats the point of accommodating resistance
- warningGlutes lifting off the bench during the drive
helpFrequently asked questions
Why use chains instead of resistance bands?expand_more
Chains offer a more linear accommodating resistance and stay more stable on the bar than bands.
What chain weight should I start with?expand_more
Start with light chains equal to roughly 10-15% of your bar load.
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