Chain Press
How to do the Chain Press
- 1
Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- 2
Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- 3
Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
How to program the Chain Press
Sets and reps
As a compound movement, the Chain Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Chain Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Chain Press into a plan
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Frequently asked questions
What muscles does the Chain Press work?
The Chain Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Chain Press?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Chain Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
