Arms
The main area this variation is designed to train.
Exercise guide
Bench Press with Chains
Learn how to do the Bench Press with Chains exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Expert
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from Chest, Back, Shoulders.
Powerlifting
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bench Press with Chains
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- 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.
- 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.
- 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.
Benefits
- Builds strength and control through the arms region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bench Press - Powerlifting
Bench Press - Powerlifting is a intermediate powerlifting that mainly trains your arms using barbell.
View exerciseBoard Press
Board Press is a intermediate powerlifting that mainly trains your arms using barbell.
View exerciseClose-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a beginner strength that mainly trains your arms using barbell.
View exerciseDecline Close-Grip Bench To Skull Crusher
Decline Close-Grip Bench To Skull Crusher is a intermediate strength that mainly trains your arms using barbell.
View exerciseFAQ
Common questions about Bench Press with Chains.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bench Press with Chains work?
Bench Press with Chains mainly works the arms. It can also involve chest, back, shoulders depending on your setup and range of motion.
Is Bench Press with Chains beginner-friendly?
It is listed as expert, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Bench Press with Chains?
You will usually need Barbell for this variation.
How should I progress Bench Press with Chains?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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