Barbell Close Grip Bench Press with Chains

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.