Bench press using chains

Adjust the length of the chains by shortening them to the desired length. Put chains on both ends of the bar. Lie down on a flat bench with the barbell above you. Rest your feet on the floor, arch your back at the waist. Using the bar as a counterweight, lift your shoulders off the bench and squeeze your shoulder blades together. Maintain this body position throughout the entire exercise. Remove the barbell from the racks without relaxing your shoulders. Lower the bar to your lower chest or upper abdomen. The bar, wrist and elbow must be in line at all times. When the bar touches your torso, pause briefly, then push the bar up with a powerful movement.