Chain Handle Press
A flat-bench press holding two handles with chains clipped to them, which pile onto the floor as you lower and lift off as you press. The load grows toward lockout, and the swinging chains demand a steady, controlled press.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Clip a length of chain to each of two cable handles, lie on a flat bench and hold the handles over your chest with straight arms, palms facing your feet and the chain ends just touching the floor.
Lower the handles as in a dumbbell press, letting the chain links pile onto the floor.
Stop when your elbows reach about 90 degrees with the forearms vertical.
Press back up to lockout, lifting the chain off the floor as you go.
Pause at the top and let the chains settle before the next rep.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Forearms vertical
Kill the swing at the top
Press through the growing load
Common mistakes
Chains too short to reach the floor at the bottom
Rushing reps so the chains swing
Pressing the handles out of line with the shoulders
Safety notes
Place the bench well away from racks and plates so the chains hang freely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.