10 Best Chain Press Alternatives for Limited Equipment

The Chain Press is done standing. Ranked closest by our scoring: the Chest Dip and Korean Dips.

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.
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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
    Chest DipPlay demonstration

    1. Chest Dip

    69% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    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: pectorals, the same as the Chain Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. Reverse DipPlay demonstration

    2. Reverse Dip

    62% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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: triceps, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Press
  3. Ring DipsPlay demonstration

    3. Ring Dips

    60% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Chain Press
    • Balance: harder to stay steady on than the Chain Press
  4. Elbow DipsPlay demonstration

    4. Elbow Dips

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Press
    • Balance: easier to stay steady on than the Chain Press
  5. Bench Dips

    5. Bench Dips

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Chain Press
  6. Korean DipsPlay demonstration

    6. Korean Dips

    46% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    It still works the pectorals, through a different movement.

    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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: pectorals, the same as the Chain Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Press
  7. Dips - Triceps Version

    7. Dips - Triceps Version

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Curtsey SquatPlay demonstration

    8. Curtsey Squat

    44% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Press
  9. Split SquatsPlay demonstration

    9. Split Squats

    44% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

    Why this matches
    • Primary muscle: quads, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Press
  10. Suspended Split SquatPlay demonstration

    10. Suspended Split Squat

    44% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: quads, not pectorals
    • Equipment: a suspension trainer, not free weights
    • 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.

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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