Barbell Bench Press (with chains)

Classification

Instructions

Preparation

Lie supine on bench. Grasp barbell loaded with thick chains from each side, with overhand and slightly wider than shoulder width grip. Dismount barbell from rack over chest.

Execution

Lower weight to chest. Press bar upward until arms are extended. Repeat.

Comments

Chains provide increasing resistance as barbell moves away from floor. Chains can be used during either Powerlift-style Bench Press or Standard-style Bench Press. Also see Bench Press Analysis.

Muscles

Target

• Pectoralis Major, Sternal

Synergists

• Pectoralis Major, Clavicular
• Deltoid, Anterior
• Triceps Brachii

Dynamic Stabilizers

• Biceps Brachii, Short Head