How to Do the Chain Press

Intermediate · Other · Targets Chest, Shoulders, Triceps

Chain Press demonstration
💪 Chest, Shoulders, Triceps🏋️ Other📊 Intermediate🏷️ Powerlifting

How to perform it

  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.

Muscles worked

The Chain Press primarily targets your Chest, with support from your Shoulders, Triceps. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Chain Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.