Chain Press
The Chain Press is a intermediate none (bodyweight) exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentNone (Bodyweight)
LevelIntermediate
How to do the Chain Press
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.