Bench Press - Barbell with Chains

Attach chains securely to barbell sleeves.

Lie flat on bench, set up as for powerlifting bench press (arch, retracted scapulae).

Use appropriate grip width.

Unrack bar.

Lower bar with control to lower chest/upper stomach. Some chain links should deload onto floor.

Pause briefly.

Press bar explosively back up. Resistance increases as more chain lifts off floor.

Focus on lockout strength. Repeat.