An intermediate powerlifting exercise done with a other that mainly works the chest, with help from the shoulders and triceps. 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.
Updated
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Other
Level
intermediate
Chain Press demonstration
Chain Press, starting positionChain Press, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
