Chain Press

What it is

This compound pushing movement utilizes chains for unique resistance on a flat bench. You will primarily build strength in your chest muscles. Your shoulders and triceps assist in the movement. This intermediate exercise offers a different challenge to your standard presses.

Technique tips

• Keep your wrists straight and aligned with your forearms.
• Control the descent, allowing some chain to settle gently.
• Maintain tension in your core throughout the movement.
• Fully extend your elbows at the top for complete lockout.
• Breathe out as you push the chains upward.
• Avoid bouncing the chains off the floor.

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.