Chain Press
Muscles worked
Instructions
- 1Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- 2Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- 3Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to 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 Press
The chain press mirrors the mechanics of a classic dumbbell bench press but swaps free weights for chains suspended from cable handles. This setup creates accommodating resistance: the higher you press, the more chain lifts off the floor, adding load right where a standard press usually gets easier. It's a great tool for reinforcing lockout strength and triceps drive alongside the chest. The variable tension also demands more stabilization, engaging the rotator cuff and shoulder stabilizers throughout. It's typically used as an accessory movement in a strength program rather than a main lift, and it requires a cable station rigged with chains, so it's best suited to well-equipped gyms.
check_circleBenefits
- check_circleAccommodating resistance that strengthens lockout strength
- check_circleHeavily recruits the triceps at the top of the movement
- check_circleImproves shoulder stability through variable tension
- check_circleGreat accessory to break through bench press plateaus
lightbulbExecution tips
- lightbulbAdjust chain length so it lifts off gradually, not all at once
- lightbulbKeep your shoulder blades pinned to the bench throughout
- lightbulbControl the descent instead of letting the chains drop abruptly
- lightbulbUse a lighter base weight than you would on a standard press
warningCommon mistakes
- warningUsing chains that are too heavy, breaking form near lockout
- warningOverarching the lower back to compensate
- warningLosing control on the way down
- warningSkipping a shoulder warm-up before loading up
helpFrequently asked questions
Do I need special equipment for the chain press?expand_more
Yes, a cable station or a rack fitted with chain hooks, usually found in well-equipped gyms.
Can I use a barbell instead of dumbbells?expand_more
Yes, the same principle works with a barbell, as long as chains are attached symmetrically on each side.
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