Quick Answer
Chain Bench Press is a advanced powerlifting exercise that targets your chest and triceps. It uses a barbell. Attach chains securely to barbell sleeves.
Video Tutorial
How to Perform the Chain Bench Press
- 1
Attach chains securely to barbell sleeves.
- 2
Lie flat on bench, set up as for powerlifting bench press (arch, retracted scapulae).
- 3
Use appropriate grip width.
- 4
Unrack bar.
- 5
Lower bar with control to lower chest/upper stomach. Some chain links should deload onto floor.
- 6
Pause briefly.
- 7
Press bar explosively back up. Resistance increases as more chain lifts off floor.
- 8
Focus on lockout strength. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Chain Bench Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Chain Bench Press work?
The Chain Bench Press primarily works your chest and triceps. Secondary muscles include the shoulders and lats.
What equipment do I need for the Chain Bench Press?
The Chain Bench Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Chain Bench Press suitable for beginners?
The Chain Bench Press is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Chain Bench Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Chain Bench Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.