The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig New Member
    Join Date
    May 2012
    Posts
    1

    Dumb Power Rack Question

    Hi there,

    Little bit of history, I tweaked my shoulder a couple of years ago from either dips and/or improper form on the bench, and I subsequently laid off and went after bodyweight exercises (pushups, pullups, etc.). After a few years have passed, I'm wanting to get back to the bench press.

    However, I go to a different gym now and lack of a spotter is an issue. There are two nice large power racks in the gym, and I'm wondering if these will work in lieu of a spotter (i.e. setting the safety pins so I get about 2 - 3 inches max above my chest on the bench). Bench has always been a weak spot for me, so it would help if this works.

    Might be a stupid question, pls forgive but this is something I've never tried - planning on trying it tomorrow unless there is a good reason not to.

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  3. #2
    Senior Member
    Join Date
    Aug 2011
    Posts
    303
    You can definitely do that. I try to set the pins so that they are just around my chest so I can get a full Range of Motion. Try it out with some light weights first and even get a sense of crawling out under the bar. My set up has the bar right on my chest and then I can squirm out unscathed.

  4. #3
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,307
    However, I go to a different gym now and lack of a spotter is an issue. There are two nice large power racks in the gym, and I'm wondering if these will work in lieu of a spotter (i.e. setting the safety pins so I get about 2 - 3 inches max above my chest on the bench).
    Yes, it will work. Don't set the pins that high though.

    I have mine right at chest level. That way when I bench with an arch the bar comes nowhere near the pins as I'm benching but if I can't make the lift, I relax my arch then the bar can rest on the pins.

  5. #4
    Senior Member D-RAS03's Avatar
    Join Date
    Jun 2006
    Location
    Northwest, PA
    Posts
    238
    I set my safety bars just to where they touch my pecs and have had to use the bars to hold the weight while I climbed from underneath it. Set the bar as low as you can and use just the Olympic bar without weights. Do one rep let the bar come down and rest on the safety bars and see if you can climb out safely.
    Age:28 Height:5'9" Weight:180


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