This advanced variation increases resistance as you lift, thanks to the chains adding weight as they lift off the ground. It’s popular in strength sports and is great for training bar speed and lockout strength.
Instructions
- Attach chains to both ends of the bar and adjust for desired tension.
- Lie on a bench, plant your feet, and arch your back slightly.
- Grip the bar and unrack it with tight shoulders and core engaged.
- Lower the bar under control to your lower chest or upper stomach.
- Press the bar upward forcefully, locking out your elbows.
Related Muscle Groups
- Chest
See exercises for Chest · Learn about the Chest - Triceps
See exercises for Triceps · Learn about the Triceps - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders