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Triceps · Advanced

Barbell Close Grip Bench Press with Chains

Close-grip bench press with matched chains that progressively increase the loaded resistance as the bar rises.

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Barbell Close Grip Bench Press with Chains demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Barbell

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Attach matching chains evenly to both ends of the bar so part of each chain remains on the floor at the top and more unloads during the descent.
  2. 02Lie on the bench, set your shoulder blades and feet, take a close comfortable grip, and use a spotter to unrack the bar.
  3. 03Lower the bar toward your lower chest while keeping your wrists stacked and your elbows close to your torso.
  4. 04Press to full elbow extension as progressively more chain rises from the floor.
  5. 05Keep the bar level and the chains controlled on every repetition, then rerack the bar securely with the spotter.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationClose-Grip Bench PressRelated variationBench PressRelated variationBarbell JM Press with BandsRelated variationBarbell Close Grip Floor PressRelated variationEZ Bar Decline Close Grip Bench Press to Skull Crusher

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Alternatives

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