Exercise guide
Bench Press with Chains
The Bench Press with Chains is a powerlifting variation that adds hanging chains to the barbell. More chain rests on the floor at the bottom of the press, and additional links rise as the bar moves upward. This gradually increases the resistance toward lockout, with the triceps, chest, shoulders, and lats all contributing.
Training context
How do chains change the Bench Press?
Chains create variable resistance. The bar is lighter near the chest, where more links remain on the floor, and becomes heavier as the arms extend. The exact change depends on the chain weight and how the leader chains are adjusted.
The setup should allow some chain to remain on the floor at the top while enough deloads at the bottom to create a meaningful difference. Record both the plate weight and chain configuration when tracking the exercise.
Technique overview
Keep both chains balanced
Attach the chains evenly and confirm that they hang at the same height on both sides. Set your upper back, feet, and grip before unracking. Lower the bar under control to your chosen touch point, pause if required, and press while maintaining the same bar path. Stop if the chains swing excessively or contact the rack unevenly.
Treat this as an overview and use a range, pace, and setup you can control.