Bench Press with Chains

Bench Press with Chains is a strength – horizontal press with increasing resistance exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Pectoralis major, Latissimus dorsi, Deltoid
Exercise type: Strength – horizontal press with increasing resistance

Exercise technique

Chain setup
Attach chains of equal length to both sides and balance the portions pooled on the floor.
Safety
Prepare the bench safeties and spotter clear of the chain paths.
Setup
Retract your shoulder blades and plant your feet firmly.
Unrack
Take the bar from the hooks without moving your shoulders forward.
Lower
Lower to your lower chest under control as links accumulate on the floor.
Press
Generate speed against increasing resistance as the links lift from the floor.
Rerack
Extend both arms evenly and wait for chain sway to settle before placing the bar on the hooks.

Key technique points

Match chain lengths.
Keep part of each chain on the floor at the bottom.
Keep chains away from your feet.
Account for increased load at the top.
Keep the bar level.
Keep your hips on the bench.

Common mistakes

Unequal chains

Do not let one side leave the floor earlier.

Fully suspended chains

Do not leave all links airborne at the bottom and lose the variable-resistance purpose.

Increasing sway

Do not move the bar sideways quickly and swing the chains.

Stepping on chains

Do not place your foot support on the links.

Excessive lockout load

Do not add plates without considering total top resistance.

Bouncing off the chest

Do not let the bar strike your chest uncontrolled as chain loading decreases.

Frequently asked questions