LiftSets / Exercises / Bench Press with Chains

Bench Press with Chains

Works the triceps. Helped by the chest, lats and shoulders.

What to think about

• Shoulder blades pinned back and down.
• Elbows about 45 degrees from your sides.
• Lower for 2-3 seconds to chest level.

How to do it

1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Other exercises for the triceps

• Bench Dips
• Bench Press - Powerlifting
• Cable Lying Triceps Extension
• Cable One Arm Tricep Extension
• Cable Rope Overhead Triceps Extension
• Close-Grip Barbell Bench Press
• Close-Grip EZ-Bar Press
• Decline Dumbbell Triceps Extension

Track it in LiftSets

Log Bench Press with Chains with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

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