Barbell Bench Press (with chains)

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Barbell Bench Press (with chains)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



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.


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


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.

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