Barbell Bench Press against Chains
The Barbell Bench Press against Chains enhances your pressing strength by adding variable resistance.
- Set up a barbell on a bench with chains attached to each side.
- Lie back on the bench and grip the barbell slightly wider than shoulder-width.
- Lower the barbell to your chest, ensuring the chains rest on the ground.
- Press the barbell back up, allowing the chains to lift off the ground as you extend your arms.
How to perform the Barbell Bench Press against Chains
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bench Press against Chains using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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