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Exercises › Triceps › Bench Press with Chains

Bench Press with Chains

Bench Press with Chains is an expert compound barbell powerlifting that mainly works your triceps, with help from your chest, lats and shoulders.

💪 Triceps🏋️ Barbell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Bench Press with Chains: starting position
Starting position
Bench Press with Chains: end position
End position

How to do the bench press with chains

  1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
  2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: LatsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bench Press with Chains alternatives

Exercises that train the same main muscle, including options with other equipment.

Board PressBarbell · IntermediateDumbbell Floor PressDumbbell · IntermediateChain Handle ExtensionOther · IntermediateFloor PressBarbell · IntermediatePin PressesBarbell · IntermediateFloor Press with ChainsBarbell · Intermediate

FAQ

What muscles does the bench press with chains work?

It mainly works your triceps; your chest, lats and shoulders assist.

How many sets and reps of bench press with chains should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bench press with chains good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

More triceps exercises →