Using Chains for the Bench Press: A Guide to Lockout Power

If your bench press is fast off the chest but dies halfway up, you have a lockout problem. One of the most effective and time-tested tools for fixing a weak lockout is training with chains. More than just for show, chains provide a unique form of accommodating resistance that specifically targets the top-end strength of your bench press. This guide will provide a deep dive into using chains to build a powerful lockout.

How Do Chains Work on the Bench Press?

When you attach chains to the barbell, the resistance changes throughout the lift.

• At the Bottom: When the bar is on your chest, most of the chain is piled on the floor, so the total weight is at its lightest.
• During the Ascent: As you press the bar up, more and more links lift off the floor, progressively increasing the weight.
• At the Top: At lockout, you are supporting the full weight of the bar plus the full weight of the chains.

This accommodates the strength curve of the bench press, where you are naturally weakest at the bottom and strongest at the top.

The Benefits of Chain Bench Pressing

1. Directly Overloads the Lockout: This is the primary benefit. Chains allow you to handle heavier weight at the top of the lift, where your triceps are the primary movers. This builds brutal lockout strength without crushing you at the chest.
2. Teaches Acceleration: To complete a rep against the increasing resistance, you must learn to press with explosive intent. You have to actively accelerate through the entire press, which is a crucial skill for breaking through sticking points.
3. Improves Stability: The slight instability of the chains swinging forces your stabilizer muscles in your shoulders and back to work harder, building a more stable press.

This method is a staple of many elite powerlifting gyms, with detailed explanations on setup and use from resources like EliteFTS.

How to Set Up and Program Chains for Bench

The Setup

• The Goal: To have most, if not all, of the heavy chain on the floor when the bar is on your chest.
• The Method: Use a smaller, lighter leader chain to drape over the sleeve of the barbell. Attach the heavier main chains to this leader chain so they hang down and touch the floor.

Programming

• For Max Effort Work: Use the chain bench press as your primary max effort exercise. Work up to a heavy 1-3 rep max. The chains provide a novel stimulus that can drive strength gains.
• For Dynamic Effort (Speed) Work: This is a classic application. Use a sub-maximal bar weight (e.g., 50% of 1RM) plus the chains. Perform many sets of low reps (e.g., 8 sets of 3) with short rest, focusing on maximum bar speed.
• As a Primary Accessory: After your main competition-style bench work, perform chain bench presses for 3-4 sets in the 5-8 rep range to build lockout strength.

If your bench press lockout is your weak point, chains are one of the best tools to fix it. By providing accommodating resistance that gets heavier as you press, they directly overload your triceps, teach you to accelerate through the lift, and improve your stability. Incorporate chains into your training, and build the powerful lockout you need to smash your next PR.