Bench Press with Chains (Barbell)

A barbell bench press variation with chains hanging from the bar that provides accommodating resistance, increasing difficulty at the top of the movement. Excellent for developing explosive pressing power.

Instructions

1. Set up a flat bench and load a barbell with desired weight, then attach chains to both sleeves.
2. Adjust the leader chain length so the appropriate amount of chain resistance at full lockout.
3. Lie on the bench with feet firmly on the floor and back pressed against the bench.
4. Grip the barbell slightly wider than shoulder-width, creating 90-degree elbow angles.
5. Lift the bar from the rack and hold it over your chest with arms extended.
6. Lower the bar to your chest, where most chains are still on the floor (minimal resistance).
7. Press the bar upward explosively; resistance increases as chains lift off the ground.
8. At full extension, you’re pressing the barbell weight plus the suspended chain weight.
9. Repeat for the prescribed number of repetitions.

Tips

• Chains provide progressive resistance, making the top of the movement more challenging.
• This accommodating resistance method is excellent for developing explosive power.
• Control the descent and explode on the ascent for optimal power development.
• Proper setup ensures chains don’t interfere with the bar path.
• This is an effective method for breaking through strength plateaus.