Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
The chain-weighted bench press is a variation on the classic exercise that uses chains to alter the resistance profile. You’ll recline on a flat bench, feet planted firmly on the ground, and grasp a barbell with chains suspended above your chest. This setup makes the lift progressively more difficult as you extend the weight upwards, and lighter as you lower it, promoting strength development throughout the entire motion. It’s a great way to challenge your chest, shoulders, and triceps in a new way.
Ensure the chains are balanced on both sides to maintain stability during the movement. Pay close attention to controlling the weight as you lower it, emphasizing the muscle contractions. Maintain a tight core to provide a solid base of support. Having a spotter present is recommended, especially when working with heavier weights. You can easily adjust the challenge by modifying the length of the chains. Coordinate your breathing, inhaling as you lower the weight and exhaling during the upward press.
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