Bench Press with Chains

Triceps

Bench Press with Chains

LevelExpert EquipmentBarbell MechanicCompound ForcePush

A bench press with chains hung from the bar to increase the load as you press up.

Powerlifting

Primary musclesTriceps

Secondary musclesChest Lats Shoulders

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hang chains over the bar ends and set the bench in a rack.
2Lie back with your feet planted and shoulder blades tight.

How to perform

1Unrack the bar and lower it to your chest as the chains rest on the floor.
2Press the bar upward as the chains lift off the floor.
3Lock out at the top.
4Lower with control and repeat.