Chain Press
The Chain Press primarily targets your Chest, with support from Shoulders, Triceps. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Chain Press
- Step 1. Begin 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.
- Step 2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Step 3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Frequently asked questions
What is the primary benefit of using chains for chest presses?
Chains provide accommodating resistance, meaning the weight increases as you reach full extension. This matches the natural strength curve of the chest and triceps.
How should the chains be set up on the barbell?
Adjust the chains so they are fully on the floor at the bottom of the movement and lift off as you press. This ensures the load is lightest at your weakest point.
What is a common mistake when performing chain presses?
Allowing the chains to swing excessively can destabilize the bar and reduce force production. Maintain a controlled tempo to keep the weight path vertical and steady.
How should I program chain presses for strength development?
Perform 3 to 5 sets of 5 to 8 reps using a base weight of 60-70% of your max. The added chain weight should provide a challenging lockout without compromising form.
What is a suitable alternative if chains are unavailable?
Resistance bands attached to the bottom of a rack offer a similar accommodating resistance profile. They increase tension at the top of the movement much like chains do.
Sample sets & reps for Chain Press
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
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 Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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