Start
End
ChestIntermediateBodyweight
Chain Press
برس بالسلاسل
Target Muscles
ChestShouldersTriceps
Blue = primary · Gray = secondary
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- 1
Begin 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
Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- 3
Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
