Exercise guide
Chain Press
The Chain Press is a flat-bench pressing variation performed with independent handles attached to chains. More chain rests on the floor at the bottom, and the resistance increases as the arms press upward. The chest provides the main effort while the shoulders and triceps assist.
Training context
Setup cues for the Chain Press
Both chains must have equal weight and length so each arm receives the same resistance. The floor around the bench should be clear enough for the links to rise and settle without catching.
Because the handles move independently, use less load than you would for a fixed barbell press until the path feels stable.
Technique overview
Keep both chains moving evenly
Lie in a stable pressing position with one handle above each side of the chest. Lower until the elbows reach a controlled depth and the chains unload evenly onto the floor. Press to extension without allowing one hand to move ahead of the other. Avoid excessive chain swing and have assistance available for setup and completion.
Treat this as an overview and use a range, pace, and setup you can control.