How to do Chain Press

Muscles worked

Main: Chest. Also: Shoulders, Triceps.

Step by step

1. Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Similar exercises

• Alternating Floor Press
• Around The Worlds
• Barbell Bench Press - Medium Grip
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press - Medium Grip
• Bench Press - With Bands

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.