Exercise Lab

Bench Press with Chains

View Instructions

Equipment

  • Barbell

Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Purposes

  • Upper body strength.
  • Break through plateau.

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Description

  • Set up the bar with the chains.
  • Lie down on the bench and grip the bar.
  • Lift the bar off the rack, stabilize it over your chest, then lower it to your chest.
  • Drive the bar back up to the starting position.
  • Repeat.

ProTip

  • Keep the bar under control as you lower it.

Mistakes

  • Bouncing the bar off of your chest.