Chain Press

How to do the Chain Press

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

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Easier than the Chain Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Barbell Bench Press - Medium Grip beginner · Barbell Barbell Incline Bench Press - Medium Grip beginner · Barbell

Harder than the Chain Press

Plyo Kettlebell Pushups expert · Kettlebell

Common questions

What muscles does the Chain Press work?

The Chain Press primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Chain Press?

The Right Equipment. Without the right equipment, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Chain Press suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Incline Bench Press - Medium Grip and work up.

Where should the Chain Press go in a workout?

Early — the Chain Press is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell