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Chest · Advanced

Chain Lying Press

Barbell bench press with matched chains providing accommodating resistance that increases as the bar rises.

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Chain Lying Press demonstration

Exercise overview

Training details

ChestTricepsShoulders

Equipment

Barbell

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Attach matched chains evenly to a barbell and lie on a flat bench inside a rack with safeties set.
  2. 02Plant your feet, retract your shoulder blades, and unrack the level bar over your chest.
  3. 03Lower the bar under control to your mid-chest while the chains progressively settle on the floor.
  4. 04Press to elbow extension as the chains rise, keeping your shoulders packed and both sides level.
  5. 05Stabilize the bar after each repetition and rerack only after the chains stop moving.

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Variations

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