Chain Press

Chest · Other

How to do it

Lie on a flat bench with a chain hanging from each handle, arms perpendicular to the floor and palms forward, as in a dumbbell press. Lower by flexing the elbow to 90 degrees: as you descend, part of the chain piles on the floor and the weight disappears. Press and the chain lifts link by link. It is the band curve done the other way round and it does the same job: it makes lockout hard. You should feel that there is no rest at the top. The classic mistake is picking the load by how it feels at the bottom; pick it by the lockout.

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: Shoulders, Triceps

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