Bench Press with Chains vs Incline Push-Up Close-Grip

Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.

Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.

Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.

Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Place your hands next to one another on the bar.

Position your feet back from the bar with arms and body straight. This will be your starting position.

Keeping your body straight, lower your chest to the bar by bending the arms.

Return to the starting position by extending the elbows, pressing yourself back up.