Chain Press
IntermediateOtherCompoundPushPowerlifting
How to do it
- 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.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Muscles worked
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
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This is one card in your program builder
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