Chain Press

Chain Press demonstration

How to Perform

1. 1Begin 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. 2Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
3. 3Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently