Hominin · exercise
Bench Press with Chains
Bench Press with Chains is a expert powerlifting exercise using barbell. It works the triceps, with help from the chest, lats and shoulders.
expertbarbellpush movementcompoundpowerlifting
- Main muscles
- triceps
- Also works
- chest, lats, shoulders
How to do it
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- 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.
- 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.
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bench Press - Powerlifting · barbell, intermediate
- Board Press · barbell, intermediate
- Floor Press · barbell, intermediate
- Floor Press with Chains · barbell, intermediate
- Pin Presses · barbell, intermediate
- Reverse Band Bench Press · barbell, intermediate
- Chain Handle Extension · other, intermediate
- Dumbbell Floor Press · dumbbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).