Strength Training · Powerlifting
Chain-Loaded Bench Press
The chain-loaded bench press trains your chest and arms with resistance that increases as you press upward and more chain lifts off the floor.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Attach equal chains at matching heights on both bar ends so links settle onto the floor as the bar lowers.
- Lie with your eyes beneath the bar, feet flat on the floor.
- Draw your shoulder blades together against the bench.
- Grip the bar with thumbs wrapped around it, hands spaced so your forearms are vertical at chest level.
- Unrack the bar to arm’s length above your shoulders.
- Lower the bar under control to your lower-to-middle chest.
- Press upward and slightly back toward your shoulders until your elbows straighten.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Keep your butt on the bench.
- Stack your wrists over your forearms.
- Drive through your feet.
- Brace before each descent.
Common mistakes
- Swinging the chainsUse a smooth turnaround at your chest rather than bouncing or jerking the bar.
- Elbows flared straight outKeep your upper arms angled roughly 45–70 degrees from your torso.
- Too much resistance near lockoutReduce the plate or chain load if you cannot finish the press without losing your position.
Safety
A failed repetition can trap the bar on your chest or neck. Uneven chain loading or swinging links can tilt the bar, increasing strain on your shoulders and wrists.
- Use a spotter and safety supports set to catch the bar above your chest when you flatten your arch.
- Secure plates with collars and chains with suitable attachments; keep chain piles clear of your feet and rack supports.
- Test the setup with a light bar: some links should remain on the floor at lockout so the chains do not hang freely.
- Adjust chain attachments only while the bar is fully supported in the rack.
Choose a lighter standard bench press if you cannot control the changing resistance, or seek professional advice first if pressing causes shoulder, elbow, or wrist pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Flat Bench
- Lifting Chain
- Power Rack
- Rack Safety Supports (optional)
- Weight Plate (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 2 min
Finish each set with about two controlled repetitions left in reserve.