Bench Press with Chains
A barbell bench press with chains hung from the sleeves, so the load climbs as the links lift off the floor. It teaches you to accelerate all the way to lockout and matches the resistance to your stronger top range.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Lats (Latissimus Dorsi)
- Sets
- 5–8
- Reps
- 2–5
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Hang a chain from each sleeve so a few links rest on the floor with the bar on your chest, then lie on the bench with eyes under the bar, shoulder blades pinched and feet planted.
Unrack the bar and hold it over your shoulders with straight arms; most of the chain now hangs off the floor.
Lower the bar under control to the lower chest, letting the chains pile onto the floor.
Touch the chest with elbows tucked and wrists stacked over them.
Drive the bar up as fast as you can, pressing through the rising chain weight to lockout.
Breathing: Take a big breath and brace before the descent, exhale once you are past the sticking point.
Coaching tips
Push the bar fast off the chest
Bend the bar apart
Keep the traps driven into the bench
Common mistakes
Chains too short to unload onto the floor at the bottom
Lowering so fast the chains swing
Slowing down as the chain weight climbs
Flaring the elbows early
Safety notes
Use a spotter; the load is heaviest at lockout, where fatigue shows up late in a set.
Keep the chain ends clear of the plates so they cannot tangle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.