Chain Press

How to perform

1. 01Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
2. 02Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
3. 03Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.