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Chest

Chain Press

Chain Press (Start)Chain Press (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePush

A bench press with chains hanging from the bar, so the load grows as you press up and builds lockout strength.

Powerlifting
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 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

  1. 1Hang chains on each end of the barbell so that some links rest on the floor at the bottom.
  2. 2Lie back on the bench with your eyes under the bar and your feet planted.
  3. 3Grip the bar slightly wider than shoulder width and unrack it over your chest.

How to perform

  1. 1Lower the bar under control to your mid-chest.
  2. 2Keep your elbows at roughly 45 degrees from your torso.
  3. 3Press the bar up and slightly back until your arms lock out.
  4. 4Feel the chains lift off the floor and add load as you press.

Alternatives

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Stretches for Chest

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