Chain Press
- Main muscles
- Chest
- Also works
- Shoulders, Triceps
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound · Push
How to do it
- Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Quick answers
- What muscles does the Chain Press work?
- Mainly the chest, with help from the shoulders, triceps.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More chest exercises
- Dips - Chest Version
- Drop Push
- Forward Drag with Press
- Heavy Bag Thrust
- Incline Push-Up Depth Jump
- Suspended Push-Up
Exercise descriptions: free-exercise-db, public domain.