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Barbell Weighted Chain Bench Press

Crush your bench press goals! This exercise adds chains for an increasingly challenging and rewarding lift.

The Barbell Weighted Chain Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: exercise bench or barbell or weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Weighted Chain Bench Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)

Secondary

Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)

Barbell Weighted Chain Bench Press Variations and Alternatives

How to do the Barbell Weighted Chain Bench Press

  1. Setup:

    • Start by placing a flat bench in a stable position.

    • Load the barbell with the desired weight on either side. If using chains, attach them securely to the barbell.

  2. Positioning:

    • Lie back on the bench with your feet flat on the ground. Your head, shoulders, and buttocks should be in contact with the bench.

    • Grip the barbell with both hands, slightly wider than shoulder-width apart. Your palms should face forward.

  3. Starting Position:

    • Lift the barbell off the rack (with a spotter if necessary) and position it above your chest, arms fully extended.

  4. Lowering the Barbell:

    • Inhale as you slowly lower the barbell down towards your chest. Keep your elbows at about a 45-degree angle to your body.

    • Ensure the barbell comes down in a controlled manner, gently making contact with your chest.

  5. Pressing Up:

    • Exhale as you push the barbell back up to the starting position, fully extending your arms.

    • Keep your core engaged throughout the movement to maintain stability.

  6. Repetition:

    • Perform the desired number of repetitions (typically 8-12 for beginners).

    • Take a brief pause at the top of each rep before lowering the barbell again.

  7. Finishing:

    • After completing the set, carefully rack the barbell back onto the rack.

    • Sit up and take a moment to breathe and stretch if needed.

Tips:

  • Start with lighter weights to master the form before progressing to heavier weights.

  • Make sure to maintain a neutral spine throughout the exercise.

  • Keep your movements slow and controlled to avoid injuries.

Barbell Weighted Chain Bench Press FAQs

What muscles does the Barbell Weighted Chain Bench Press work?

The Barbell Weighted Chain Bench Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.

What equipment do you need for the Barbell Weighted Chain Bench Press?

Exercise bench or barbell or weight plates.

Is the Barbell Weighted Chain Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Weighted Chain Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Weighted Chain Bench Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Bench Weighted Chain Squat and Barbell Band Bench Press.

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