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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Chain Press

Chain Press
Primary muscle
Pectorals
Equipment
Other
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Chain Press
  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.
Filter Chain Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Forward Drag With Press

    1. Forward Drag With Press

    93% match
    • Pectorals
    • Other
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  3. One-arm Kettlebell Push Press

    3. One-arm Kettlebell Push Press

    84% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hold a kettlebell by the handle. 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. Dip your body by bending the knees, keeping your torso upright.
    3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

    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
    • Stability-ball
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  5. Cable One Arm Press On Exercise BallPlay demonstration

    5. Cable One Arm Press On Exercise Ball

    81% match
    • Pectorals
    • Stability-ball
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a cable handle in one hand and position your arm at chest height, elbow bent.
    3. Place your other hand on your hip for stability.
    4. Press the cable handle forward, extending your arm fully.
    5. Pause for a moment, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    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
  6. Cable One Arm Incline PressPlay demonstration

    6. Cable One Arm Incline Press

    80% match
    • Pectorals
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable machine to a low pulley position.
    2. Sit on an incline bench facing away from the cable machine.
    3. Grasp the handle with one hand and bring it up to shoulder height.
    4. Position your feet firmly on the ground and maintain a stable position.
    5. Press the handle forward and upward, extending your arm fully.
    6. Pause for a moment at the top, then slowly lower the handle back to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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: a cable, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Chain Press
  7. Cable Decline One Arm PressPlay demonstration

    7. Cable Decline One Arm Press

    79% match
    • Pectorals
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable machine to a decline position.
    2. Stand facing away from the machine and grab the handle with one hand.
    3. Position yourself with your back against the decline bench and your arm extended straight in front of you.
    4. Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
    5. Pause for a moment at the bottom, then push the handle back up to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    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: a cable, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Chain Press
  8. Neck Press

    8. Neck Press

    78% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your neck.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Chain Press
    • Equipment: free weights, the same as the Chain Press
  9. Double Kettlebell Push Press

    9. Double Kettlebell Push Press

    77% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Clean two kettlebells to your shoulders.
    2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
    3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

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

    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
  10. Dumbbell Push PressPlay demonstration

    10. Dumbbell Push Press

    77% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
    2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
    3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
    4. Repeat for the desired number of repetitions.

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

    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology