APEX ZONE

Exercises · Powerlifting

Bench Press with Chains

Barbell Triceps

The Bench Press with Chains is a powerlifting movement that targets your triceps. Here's how to do it with clean form.

How to do the Bench Press with Chains

  1. Drape chains evenly over each end of the bar so they fully pile on the floor at the bottom position.
  2. Set up with a tight arch, retracted shoulder blades, and feet flat on the floor.
  3. Lower the bar to your chest — the chains should be completely deloaded at the bottom.
  4. Accelerate through lockout; chains progressively add weight as they lift off the floor.

Train it in Apex Zone

Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.

You’re on the list 🎉 We’ll email your TestFlight invite soon.

More Triceps exercises

Band Skull CrusherBench DipsBench Press - PowerliftingBoard PressBody-UpBody Tricep PressCable Incline Triceps ExtensionCable Lying Triceps Extension ${PLAY_SVG}