Chain Press
Chain Press is a strength – variable-resistance chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Exercise type
- Strength – variable-resistance chest press
Exercise technique
- Setup
Attach chains of equal length to two closed handles and place beside the bench.
- Lie down
Lie on a flat bench, plant your feet and retract shoulder blades.
- Start
Hold handles above your chest with palms forward.
- Lower
Bend elbows and lower hands beside your chest under control.
- Bottom limit
When elbows reach about 90 degrees, allow part of each chain to rest on the floor.
- Press
Press handles vertically upward against increasing resistance as links leave the floor.
- Balance
Extend both arms together and lower again without chain swing.
Key technique points
- Set equal chain lengths.
- Keep feet clear of link paths.
- Do not roll shoulders forward at the bottom.
- Keep wrists beneath handles.
- Raise both arms at equal speed.
- Calculate total chain load at the top.
Common mistakes
Swinging the chains
Do not move handles sideways and amplify link sway.
Unequal setup
Do not let one side carry more chain.
Dropping the shoulders
Do not lose shoulder-blade support at the bottom.
Descending too deeply
Do not force elbows below the bench beyond comfortable shoulder range.
Forgetting peak resistance
Do not choose a load you cannot finish once the chains lift.
Stepping on chains
Do not establish foot support over moving links.
Frequently asked questions
Chain Press: why is “Swinging the chains” a mistake?
Do not move handles sideways and amplify link sway.
Chain Press: why is “Unequal setup” a mistake?
Do not let one side carry more chain.
Chain Press: why is “Dropping the shoulders” a mistake?
Do not lose shoulder-blade support at the bottom.
Chain Press: why is “Descending too deeply” a mistake?
Do not force elbows below the bench beyond comfortable shoulder range.
Chain Press: why is “Forgetting peak resistance” a mistake?
Do not choose a load you cannot finish once the chains lift.
Chain Press: why is “Stepping on chains” a mistake?
Do not establish foot support over moving links.
What should I focus on when doing Chain Press?
Set equal chain lengths. Keep feet clear of link paths. Do not roll shoulders forward at the bottom. Keep wrists beneath handles. Raise both arms at equal speed. Calculate total chain load at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.