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All exercises

Barbell bench press with chains

Advanced

Barbell bench press with chains is a compound barbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Hang a chain from each end of the bar, sized so that most links pile on the floor with the bar on your chest and lift off as you reach lockout.
  2. 2Lie on the bench with your eyes under the bar and feet planted, and grip just outside shoulder-width with your shoulder blades pinched together.
  3. 3Unrack the bar, ideally with a spotter, and let it settle over your shoulders with your upper back tight.
  4. 4Lower the bar under control to your lower chest; it gets lighter as the chains gather on the floor.
  5. 5Drive the bar back up and keep pushing hard through lockout, where the lifted chains make it heaviest.

What to do instead

  • Barbell bench pressBarbell
  • Band bench pressResistance band

Easier variations

  • Barbell bench pressBarbell
Logged today · 3 min restBarbell bench press with chains

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