Bench Press with Chains

Triceps · Barbell

How to do it

Set the leader chain to the length you want and hang it from the sleeves. Lie back and bench normally: blades pinched, lower to your chest under control and press. As you rise, **the chain lifts off the floor link by link and the weight grows with you**, so the lockout gets hard and the bottom stays light. It teaches you to accelerate all the way. The classic mistake is picking the load by how it feels at the bottom: weigh the bar with the chain fully hanging.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Back, Shoulders

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