Bench Press with Chains
Embed Code
Save to Smartphone (5.83 MB)
Save to Disk (5.13 MB)
Print Version
Save to Device (5.83 MB)
Email Page
Send Via Text
ImageSubmitted by: Justin Leonard
Last updated: 1/24/2014

The use of chains as a strength training aid has become increasingly popular over recent years. Chains are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion.

Typically, a person is stronger at certain point of a lift than they are at others (e.g. half bench press vs full bench press). To overcome the differentiation in resistance, chains are used to accommodate changes in strength at different phases of the movement. Ultimately, your muscles will have to work harder because of the chains.

How to Setup Chains for Strength Training (PDF)

Here is what you can expect to feel while bench pressing with chains:

  • Awkwardness due to the change in directional forces
  • A progressive weight increase as each chain link is elevated off the floor

The following are instructions for performing the bench press exercise with chains:

First, secure the chains in place. Lie down on a flat bench. Ensure your hands are evenly spaced. Disengage the bar from the rack. Slowly lower the bar to the middle/lower portion of your chest. Pause for a second, then push the bar up, just short of locking your elbows. Exhale as you push the weight up. Repeat the exercise as needed.

Step 1
Ensure hands are evenly spaced. Disengage bar from rack.
Step 2
Slowly lower the bar to mid-chest.
Step 3
Press the bar up to the starting position. Exhale.
Exercise Details
Chest Exercises ( view all )
Difficulty Level MEDIUM
The bench press with chains is a medium difficulty exercise.
Target Muscle
Chest (pectoralis)
Related Equipment
Featured Videos Newsletter
Learn about new exercises, workouts, and more! Sign up for the newsletter. It's FREE!
© 2018 - Use of this website constitutes acceptance of our Terms of Use and Privacy Policy. is Upfront