Movement overview

The Barbell Bench Press with Chains is a variation of the traditional bench press that incorporates chains to add variable resistance. As the barbell is lifted, more chain links are lifted off the ground, increasing the load. This exercise targets the pectoral muscles, triceps, and shoulders, and helps improve strength and power by accommodating resistance throughout the range of motion.

Step-by-step cues

1. Set up a flat bench and position a barbell with chains attached on a rack at an appropriate height.
2. Lie back on the bench with your feet flat on the ground and your eyes directly under the bar.
3. Grip the bar slightly wider than shoulder-width apart, ensuring your wrists are straight and elbows are under the bar.
4. Unrack the bar by straightening your arms and position it above your chest with elbows locked.
5. Lower the bar slowly to your chest, allowing the chains to pile on the floor, maintaining control and keeping elbows at a 45-degree angle to your body.
6. Press the bar back up explosively to the starting position, lifting more chain links off the ground as you extend your arms fully.
7. Repeat for the desired number of repetitions, maintaining form throughout.

Technical tips

• Ensure chains are evenly distributed on both sides of the barbell to maintain balance.
• Focus on controlling the descent of the bar to maximize muscle engagement and safety.
• Keep your core engaged throughout the movement to stabilize your body.
• Use a spotter if lifting heavy weights to ensure safety during unracking and reracking.
• Experiment with different chain lengths to adjust resistance levels according to your strength and goals.
• Maintain a steady breathing pattern: inhale as you lower the bar and exhale as you press it back up.