Barbell Bench Press against Chains Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Triceps, Triceps Brachii, Shoulders, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Barbell Bench Press with Chains
Visualised Target Muscle Groups
Front
Back
How to: Barbell Bench Press against Chains
- Lie back on a bench with your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width.
- Lower the barbell to your chest while keeping your elbows at about a 45-degree angle.
- Pause briefly at the bottom, then press the bar back up to the starting position.
Common Mistakes
- Not keeping the back flat on the bench.
- Allowing elbows to flare out instead of keeping them tucked.
- Using too much momentum rather than controlled movement.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise on a Smith machine for added support.
Tips
- Ensure your grip is even on the barbell.
- Focus on a controlled descent to maximize muscle engagement.
- Widen your stance to provide better stability during the lift.
Barbell Bench Press against Chains Alternatives
Tags
chest
strength
upper body
powerlifting
barbell
compound
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