Barbell Bench Press With Chains
The Barbell Bench Press With Chains combines traditional barbell pressing with chain resistance that progressively adds weight as you press upward, creating a unique strength-building stimulus through accommodating resistance. This advanced variation is ideal for intermediate to advanced lifters seeking enhanced strength gains and maximum force development at lockout. Chains provide progressive overload by adding weight at the strongest portions of the movement.
NASM's periodization principles emphasize accommodating resistance for strength and power development. The barbell bench press with chains improves maximum strength, enhances force production, and translates to improved pressing power and athletic performance.
How to Perform the Barbell Bench Press With Chains
Step 1: Setup
Attach chains of appropriate weight to the barbell on both sides so they hang with some slack at the bottom. Position chains so they progressively rise and add weight as you press upward.
Step 2: Brace/Position
Lie on a flat bench with your back firmly against the backrest and feet flat on the floor. Grip the bar with hands slightly wider than shoulder-width apart. Engage your core and retract your shoulders.
Step 3: Execute/Drive
Press the barbell upward in a controlled manner, accelerating through the concentric phase as chain weight progressively increases. Push powerfully through the top portion of the movement.
Step 4: Return/Descent
Lower the barbell with control back toward your chest, allowing chains to provide eccentric resistance. Maintain constant tension throughout the movement as chains settle on the floor at the bottom.
Muscles Worked
Primary Muscles:
- Pectoralis Major – primary mover with greatest activation at lockout due to progressive chain resistance
- Triceps Brachii – assists in elbow extension with increasing demand as chain weight increases
Secondary Muscles:
- Anterior Deltoid
- Pectoralis Minor
- Serratus Anterior
Common Mistakes
- Improper chain positioning, which prevents proper progressive loading throughout the range
- Using chains that are too heavy, which creates excessive load at lockout and compromises safety
- Insufficient slack in the chains at the bottom, which prevents proper starting position mechanics
- Not accelerating through the top portion, which defeats the purpose of accommodating resistance
- Inconsistent setup or chain positioning between sessions, which prevents progressive training
Barbell Bench Press With Chains Variations
As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.
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FAQs
What is the primary advantage of using chains with barbell bench pressing?
Chains provide accommodating resistance by progressively adding weight as you press upward, allowing maximum force development at lockout. This variable resistance enhances strength and power development compared to standard barbell pressing.
How much chain weight should be used for bench pressing?
Typically use chains providing 5-30% additional resistance at lockout, selected based on training goals and lift difficulty. Use heavier chains for maximum strength focus, lighter chains for general training.
How should chains be positioned on the barbell for safety and effectiveness?
Chains should have adequate slack at the bottom to allow proper starting position mechanics. As you press upward, chains should progressively rise and add weight, creating increasing load through the range of motion.