Barbell Bench Press Against Chains

Muscles worked

Setup

1. Attach feeder chains to the barbell sleeves so that the heavy chains are mostly on the floor when the bar is at chest level.
2. Lie flat on the bench with your eyes directly under the bar and feet planted firmly on the floor for stability.
3. Retract and depress your shoulder blades into the bench and grip the bar slightly wider than shoulder-width.
4. Unrack the bar and stabilize it directly over your mid-chest with elbows fully locked.

How to do it

1. Lower the bar under control to your mid-chest, inhaling deeply and maintaining tension in your upper back.
2. Touch the chest lightly; at this point, the majority of the chain weight should be resting on the floor.
3. Drive the bar upward explosively while exhaling, pushing through the increasing resistance as the chains lift off the ground.
4. Lock out the elbows at the top, holding the full weight of the bar and chains for a brief pause.

Form checklist

• Ensure chains are adjusted so they do not swing excessively or create lateral instability.
• Keep your shoulder blades pinned back and down throughout the entire set to protect the rotator cuffs.
• Maintain a slight arch in the lower back while keeping the glutes in contact with the bench.
• Drive your feet into the floor (leg drive) to create a stable platform for the press.

Pro tips

• Focus on compensatory acceleration: try to move the bar as fast as possible on the way up to overcome the increasing weight.
• Ensure the chains are fully deloaded at the bottom to maximize the contrast between the bottom and top of the movement.

Make it harder

• Add a 2-second pause at the chest to eliminate momentum before driving against the chains.
• Increase the chain-to-plate weight ratio to further emphasize the triceps and lockout mechanics.

Frequently asked

What muscles does the barbell bench press against chains work?

The barbell bench press against chains primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell bench press against chains?

The barbell bench press against chains uses barbell.

Is the barbell bench press against chains good for beginners?

The barbell bench press against chains is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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