Barbell Bench Press Against Chains
Description
The barbell bench press against chains uses heavy chains attached to each end of the bar. As you press the bar up, more chain links lift off the floor, making the load progressively heavier toward lockout. This accommodating resistance builds explosive triceps and chest strength right where standard pressing peaks.
Muscle Group
Equipment Required
Barbell Bench Press Against Chains Instructions
- Set up a flat bench with chains attached to each end of the barbell.
- Adjust chain length so most of the chain rests on the floor at the bottom of the press.
- Lie on the bench with eyes under the bar and feet planted on the floor.
- Grip the bar slightly wider than shoulder-width and pull your shoulder blades back.
- Unrack the bar and hold it over your chest with arms extended.
- Lower the bar with control to mid-chest. The chains should pile up on the floor.
- Press the bar back up explosively. The load increases as the chains lift off the floor.
- Lock out hard at the top, then lower for the next rep.
Barbell Bench Press Against Chains Form & Visual
Barbell Bench Press Against Chains Benefits
- Accommodating resistance builds lockout strength
- Forces explosive drive through the press
- Trains the triceps under increasing load
- Common method in westside-style training
- Reduces chain noise from bouncing
- Develops bar control under variable load
Barbell Bench Press Against Chains Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Barbell Bench Press Against Chains Variations & Alternatives
- Barbell Bench Press
- Banded Bench Press
- Barbell Pause Bench Press
- Close Grip Bench Press
