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Chain Press

AdvancedStrengthTier T3

You lie on a flat bench holding a cable handle in each hand. A chain clipped to each handle hangs toward the floor. You lower the handles until your elbows reach about 90 degrees, then press your arms back up.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

bench, machines

Gym

  • gym machine + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Connect chains to cable handle attachments and then pressing from a flat bench.
  1. A woman lying on a bench, both arms extended straight up, holding handles with chains hanging down toward a pile on the floor.

    Step 1 of 3

    Lie on the bench holding a cable handle in each hand with the chains hanging down, wrists pronated, and press your arms straight up perpendicular to the floor. This is your starting position.

  2. The same woman, now with her elbows bent to 90 degrees, hands lower near her chest, more chain piled on the floor beneath the handles.

    Step 2 of 3

    Lower the handles by flexing your elbows until each elbow forms a 90-degree angle, letting some of the chain unload onto the floor.

  3. A woman lying on a bench, both arms extended straight up, holding handles with chains hanging down toward a pile on the floor.

    Step 3 of 3

    Lie on the bench holding a cable handle in each hand with the chains hanging down, wrists pronated, and press your arms straight up perpendicular to the floor. This is your starting position.

Breathing

  • Breathe naturally throughout.

Safety Information

Set up on a stable, flat bench with clear floor space on both sides for the chains to hang and pile as you press. Keep your wrists pronated and your hips and shoulders flat against the bench throughout the press -- do not let either handle drift out to the side or your back arch off the bench to help the lift. Stop if you feel pain in your shoulders, elbows, wrists, or chest, or if you cannot control the chains smoothly through the full range. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.