Chain Press
Chain Press is a intermediate-level compound in the powerlifting category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with other equipment.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.