Strength Training · Powerlifting
Chain-Resisted Bench Press
The chain-resisted bench press trains your chest, shoulders, and triceps with resistance that increases as chains lift off the floor during the press.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Attach equal-weight chain assemblies at matching positions on both barbell sleeves.
- Adjust the chain length so most of each heavy chain rests on the floor when the bar reaches your chest.
- Lie faceup with your eyes beneath the bar and your feet flat on the floor.
- Grip the bar slightly wider than shoulder width with your thumbs wrapped around it.
- Unrack the bar to arm’s length above your shoulders.
- Lower the bar under control to your mid-to-lower chest.
- Press upward slightly toward your shoulders until your elbows straighten.
- Return the bar to the rack hooks after your final repetition.
Form cues
- Pinch your shoulder blades against the bench.
- Keep your wrists stacked over your forearms.
- Keep your butt on the bench.
- Exhale through the press.
Common mistakes
- Starting with swinging chainsLet the chains settle after unracking before you begin lowering the bar.
- Bouncing off your chestUse a gentle chest touch without letting the bar sink into your torso.
- Flaring your elbows sidewaysKeep your upper arms roughly 45–70 degrees from your torso rather than straight out to the sides.
- Losing speed near the topReduce the load if you cannot finish the press smoothly as more chain leaves the floor.
Safety
A failed repetition can trap the bar on your chest or neck. Excessive load or snagging chains can tilt the bar and strain your shoulders or wrists.
- Use a spotter and correctly positioned safety arms that allow a chest touch but catch the bar when you flatten your arch.
- Secure plates with collars and check all chain connectors before lifting.
- Keep chains clear of your feet and bench, with some heavy links remaining on the floor at full extension.
- Begin below your usual bench-press load, accounting for the suspended chain weight at the top.
If you have shoulder, elbow, or wrist pain, choose a pain-free lighter variation or seek advice from a physiotherapist before adding chains.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Chain
- Olympic Flat Bench
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 2 min
Finish each set with about two controlled repetitions still possible.