Chain Press
An intermediate compound powerlifting exercise that works the chest.
Starting position
End position
How to Do Chain Press
- 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.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Muscles Worked
Alternatives to Chain Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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2
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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3
Leg-Over Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
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4
Neck Press
An intermediate compound strength exercise that works the chest, using a barbell.
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5
Wide-Grip Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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6
Wide-Grip Decline Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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7
One-Arm Kettlebell Floor Press
An intermediate compound strength exercise that works the chest, using a kettlebell.
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8
Forward Drag with Press
An intermediate compound strongman exercise that works the chest.
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9
Alternating Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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10
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
Frequently Asked Questions
What muscles do chain press work?
Chain Press primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for chain press?
The source dataset does not record equipment for chain press. Check the instructions above before you set up.
Chain Press: is it suitable for beginners?
Chain Press is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of chain press?
Barbell Guillotine Bench Press, Bench Press, Leg-Over Floor Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my chain press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; chain press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Chain Press with AI
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