ChestAdvanced
Bench Press with Chains
A barbell bench press with chains hung from the sleeves, so the load climbs as the links lift off the floor. It teaches you to accelerate all the way to lockout and matches the resistance to your stronger top range.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Lats (Latissimus Dorsi)
- Sets
- 5–8
- Reps
- 2–5
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.