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Chain Press

ChestOtherIntermediateCompound
Chain Press — start position
Start
Chain Press — finish position
Finish
Muscles worked
PrimaryChest
SecondaryShoulders, Triceps

How to do it

  1. 01

    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. 02

    Lower the chains by flexing the elbows, unloading some of the chain onto the floor.

  3. 03

    Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

In the app

Chain Press appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

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