The bench press with chains is an exercise that targets the triceps as the main muscle group. It is performed by lying on a bench with your feet flat on the floor and your knees bent. You then grasp a barbell with an overhand grip and extend your arms so that the bar is over your chest. Keeping your elbows close to your sides, slowly lower the bar until it touches your chest, then press it back up to the starting position. You can increase the difficulty of this exercise by adding weight to the bar or by using longer chains.