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Chained Barbell Bench Press


  • Set a barbell to a height on the rack so when un-racking, you can press up on the bar comfortably.
  • Attach the desired amount of chains on the ends of the barbell so that the chains lay over the top of the barbell. In a racked position, there should be one to two links of the chain on the ground.
  • Lie down on the bench with shoulder blades squeezed together to create a base and keep feet flat on the ground.
  • Squeezing your shoulder blades together will keep your shoulders and back tight.
  • Grasp the bar so hands are just at shoulder width or just outside shoulder width apart.
  • Un-rack the weight by pressing up and pull the bar the bar just below mid-chest level.


  • On the eccentric, squeeze the lats in and pull the weight with your elbows to the body so the bar just comes at the bottom of the chest.
  • Push up by driving your back into the pad.
  • Return to the starting position.
  • Perform this for necessary reps.


  • After completion, push the weight straight back to the rack.