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Bench Press with Chains

Performed with chains for accommodating resistance, this variation primarily targets your Triceps, with support from Chest, Lats, Shoulders. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Lats, Shoulders

How to perform Bench Press with Chains

  1. Step 1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
  2. Step 2. Lying 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.
  3. Step 3. Pull 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.
  4. Step 4. Pause 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.

Frequently asked questions

How should the chains be set up for the bench press?

Adjust the chain length so the majority of the links rest on the floor at the bottom of the movement. This ensures the load increases progressively as you press toward lockout.

Why is the bench press with chains used to target the triceps?

The weight increases as the bar rises, placing the highest demand on the triceps during the top half of the rep. This accommodates the natural strength curve where you are strongest at lockout.

What is a common mistake when using chains on a barbell?

Allowing the chains to swing excessively can destabilize the bar and ruin your bar path. Ensure the lead chain is secured tightly so the weight remains predictable throughout the set.

How can beginners progress toward using chains?

Beginners should master the standard barbell bench press before adding chains. Resistance bands offer a similar variable resistance profile and can serve as an accessible alternative for learning tension.

What is the recommended set and rep range for this exercise?

Perform 3 to 5 sets of 5 to 8 reps to focus on explosive power and tricep strength. This range allows for sufficient intensity to benefit from the variable resistance of the chains.

Sample sets & reps for Bench Press with Chains

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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