Chain Press

Also called chain bench press, chain chest press and hanging chain press.

Works

Chest, plus shoulders and triceps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
2. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Cues

• Lie flat, chains on the handles.
• Lower until the elbows hit 90 degrees.
• Press up, chains lift off the floor.
• Squeeze at the top.

Common mistakes

• Chains swinging.
• Flaring the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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