Floor Press with Chains

What it is

This compound push exercise has you perform a bench press variation while lying on the floor. The added chains provide accommodating resistance, increasing the load as you press the barbell upward. It primarily targets your triceps, with significant engagement from your chest and shoulders.

Technique tips

• Drape chains over each end of the barbell, clear of the plates.
• Keep your shoulder blades pulled together and down throughout the lift.
• Tuck your elbows close to your body as you lower the weight.
• Pause briefly when your upper arms touch the floor; avoid bouncing.
• Press the barbell upward as quickly and powerfully as possible.

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.