Floor Press with Chains

Triceps

Floor Press with Chains

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A barbell floor press with chains hanging from the bar, so the load gets heavier as you press toward lockout.

Powerlifting

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.5 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 from both ends of the barbell so some links rest on the floor at the bottom.
2Lie on your back on the floor with your feet planted and grip the bar slightly wider than your shoulders.
3Unrack the bar with a spotter or from a rack and hold it above your chest.

How to perform

1Lower the bar under control until your upper arms touch the floor.
2Pause briefly to remove the stretch reflex.
3Press the bar up as the chains lift off the floor and add resistance.
4Lock out your elbows at the top.