Floor Press with Chains

Triceps · Barbell

How to do it

Set the hooks so you can unrack lying on the floor and drape the chains over the bar. Lie down with your knees bent, unrack and lower **until your elbows touch the floor**; pause and press. The chain makes the lockout hard and the floor cuts the bottom: between them, it is almost all triceps. It is a powerlifting staple for the top of the bench. The classic mistake is bouncing your elbows to start: every rep begins from a dead stop.

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, Shoulders

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