Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the chain press, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor. for best results.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout. for best results.
Related Muscle Groups
- Chest
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps