Instructions
With the bar racked, lie on the bench so that your chin is inline with the bar. Take a wide overhand grip on the bar. Position your feet flat on the floor and drive your feet in to the floor as hard as you can. Extend your hips whilst keeping your butt on the bench. Arch your back and squeeze your shoulder blades together. Take the bar off the rack and position it inline with your lower chest (the bottom of your sternum). Squeeze the weight down until it touches your chest. Press the bar up until your arms are fully extended.
The purpose of the chains is the create more resistance as you press the bar off your chest, making you have to work harder to lock the weight out.
Tips
To maintain a strong upper back position, focus on pushing your chest out through the whole movement and squeezing your upper back muscles. Feet position will vary from person to person, depending on their hip mobility and leg length.
