Bench Press With Chains

A variation of the classic bench press where chains are added to increase resistance as you lift the barbell.

Instructions

• Set up a flat bench and a barbell in a squat rack or power cage.
• Attach chains evenly to each side of the barbell.
• Lie down on the bench with your feet flat on the floor, ensuring your back and head are firmly on the bench.
• Grip the barbell with a slightly wider than shoulder-width grip.
• Unrack the barbell by straightening your arms, moving it over your chest.
• Lower the barbell slowly to your chest, allowing the chains to gather on the ground, thus decreasing the weight slightly.
• Press the barbell back up by extending your arms, lifting the chains off the ground.

Common Mistakes to Avoid

• Incorrectly distributing the chains on the barbell, leading to imbalanced weight distribution.
• Bouncing the bar off the chest instead of controllably lowering it.
• Arching the lower back excessively, which can lead to injury.
• Not maintaining a firm grip on the barbell throughout the lift.

Additional Information