Exercise library · Chest

How to Do Chain Press

Step-by-step instructions, muscles worked and workouts that use the chain press.

How to do it

1. 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.
2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.