Breathing
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
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The Chain Press primarily works the chest, with the shoulders and triceps supporting the movement. It is a powerlifting movement performed with other.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Chain Press sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
