10 Best Chain Press Alternatives for Limited Equipment

The Chain Press is done standing. Ranked closest by our scoring: the Forward Drag With Press, the Cable One Arm Incline Press On Exercise Ball and the Cable One Arm Press On Exercise Ball.

Chain Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Chain Press

The steps for the Chain Press itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Other · Advanced · Compound

  1. Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
  2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
  3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

The 10 Best Chain Press Alternatives

10 substitutes, ranked by how closely each one matches the Chain Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Forward Drag With Press

    1. Forward Drag With Press

    93% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Other
    How to perform it
    1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
    2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chain Press
    • Body position: standing, the same as the Chain Press
  2. One-arm Kettlebell Para Press

    2. One-arm Kettlebell Para Press

    84% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the pectorals.

    • Kettlebell
    How to perform it
    1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
    2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
    3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, not pectorals
    • Equipment: free weights, the same as the Chain Press
    • Body position: standing, the same as the Chain Press
  4. Cable One Arm Incline Press On Exercise BallPlay demonstration

    4. Cable One Arm Incline Press On Exercise Ball

    81% match

    Pectorals · Advanced · Compound

    A straight swap when you want to keep working the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench.
    2. Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent.
    3. Press the cable handle forward and upward, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Chain Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need a Chain Press Alternative

You might substitute the Chain Press because you lack chain equipment, have shoulder pain, or want a different loading curve. Chains create variable resistance and a unique lockout bias; alternatives let you control peak force, joint angle, and time under tension. Choose barbell or dumbbell benching to apply heavy axial load and leg drive, or use cables and landmine presses to maintain constant tension through horizontal adduction. If you’re rehabbing, reduce range and emphasize slow eccentrics (3–4 seconds) to increase muscle remodeling while limiting glenohumeral shear, cue a 45-degree elbow tuck to protect the shoulder.

Chain Press FAQ

What muscles does Chain Press work?

The Chain Press primarily targets the pectoralis major, both sternal and clavicular heads, with significant assistance from the anterior deltoid and triceps. It emphasizes horizontal adduction and lockout strength; cue scapular retraction and a controlled descent to maximize pec recruitment and shoulder stability.

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