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Chained Incline Barbell Bench Press


  • Set a bench at an incline of 45 degrees.
  • Place the barbell to a height so the bar can be pushed up and un-racked comfortably.
  • Attach desired amount of chains by laying them over top the barbell on the ends so only one or two links will be on the ground at start.
  • Lie down and squeeze shoulder blades together to keep shoulders and back tight throughout the movement.
  • Place feet on the ground or foot holders and keep glutes on the seat.
  • Grasp the bar with an overhand grip roughly shoulder width apart and push the weight up and pull the bar out to chest level.


  • Lower the bar by pulling your elbows to the ground to about mid-chest level while tucking your elbows in and press the weight back up by pressing your back into the pad.
  • Continue movement for required reps.


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