Want Exercise Demonstrations on the Go? Try the NASM EDGE App!
- Train In-Person or Remote
- Manage from Mobile and Computer
- Easy Scheduling and Client Management
- Process and Collect Payments
- Built-In Chat
- Instant Custom Workouts
- Assessment Wizard
- Smart Nutrition
- Client Dashboard
- State-of-the-Art Video Library
- Pass the Test on the First Try
Barbell Bench Press with Chains
Body Part: Chest
Equipment: Bench, Barbell, Plates, Safety Collars, Chains
Difficulty: Advanced
Description
Step 1: Attach chains that attach to the collars or directly to the barbell. Lie supine on your back with neutral spine on a bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Grasp the barbell at about 1.5 - 2x shoulder width ensuring the hands are evenly distributed on the bar.
Step 2: Unrack the bar (always use a spotter if you are able) bringing it directly above the shoulders. Starting with arms extended, slowly lower the bar toward the mid to lower chest moving through the maximum comfortable range.
Step 3: Reverse the pattern and return the starting position.
Step 4: Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the bar to maintain balance at all times.