Chain Press
The Chain Press is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Chain Press
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Chain Press work?
The Chain Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Chain Press good for beginners?
The Chain Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Chain Press?
You need other to perform the Chain Press. Most commercial gyms will have this available.
Track Your Progress
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