Bench Press with Chains

What it is

This advanced barbell exercise uses chains to vary the resistance during your press. You'll primarily engage your triceps, with strong support from your chest, shoulders, and lats. This compound movement uniquely challenges your strength throughout the entire range of motion.

Technique tips

• Retract and depress your shoulder blades firmly before unracking.
• Maintain a tight, full-body arch throughout the entire movement.
• Lower the barbell under control to your lower chest or upper stomach.
• Keep your wrist, elbow, and the barbell in a vertical line.
• Pause briefly when the bar touches your body.
• Drive the weight up with maximum force and tuck your elbows.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.