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Thread: Bench Pressing in a Power Rack

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    Bench Pressing in a Power Rack

    right now im still stuck dumbell benching, and for those who have read my journal i have a very ambitious year end goal for bench. so right now im pressing 80's for dumbells on my max, but i know that i will lose some doing an official barbell bench because of somewhat different movement. well actually, since im still at such a low level and it would allow some stabalizers to relax, i think (and i dont think this is just wishful thinking) that my barbell bench is probably within 5 lbs of my dumbell bench, maybe even 5 lbs higher.

    but SOON i need to be barbell benching, and when i do so im doing them in a power rack. i just prefer no spotter and since i dont go to a gym and like training almost to failure at least sometimes... im doing them in a rack... so please dont try to talk me out of this.

    only problem is, the safety bars on the rack i want look like they adjust in 4 inch increments, and i need to be getting within 1 inch of my chest for proper bench form. my plan is something like stacking plates on the bench to raise myself up as a whole and adjust that way using them and the safety bars so i could get under an inch away from my chest but still have the safety bars in case i get myself trapped, it seems pretty safe. question is, is there a better way to do this?
    Last edited by jack_of_all; 03-03-2005 at 06:28 PM.

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    My rack is the same way (probably most are) just use the hole that's just above the one that's to low

    It's no big deal if it's a couple of inches above your chest.

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    Senior Member bigpoppapump979's Avatar
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    power rack = bad for benching

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    power rack = bad for benching................Why?

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    because you cant get under an inch away from chest, imo. thats why i think i should stack plates on the bench

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    Senior Member bill's Avatar
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    Can't you buy some straps that are made for racks, they go on the bar and act as a safety spot.
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    plus you dont get your natural range of motion and you also dont use stabilizer muscles. not to mention the extra strain it puts on your shoulders

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    Quote Originally Posted by bigpoppapump979
    plus you dont get your natural range of motion and you also dont use stabilizer muscles. not to mention the extra strain it puts on your shoulders
    I think you are mistaken here, are you talking about a smith machine or a power rack?

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    Born Into Pain Brotherofiron's Avatar
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    just use a regular bench, when you do heavy reps ask someone to spot you, im sure they wont mind...and if your working out at home, get your father to spot you.
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    I do this (barbell bench with a power rack)


    Just set the sabers below your chest, and if you cant press the weight just dump it over your neck, and slide out

    Your arms wont just suddenly go limp and crush your chest (I find), you will always have that little bit of power left to aim the bar


    Pain in the ass unloading/reloading all the plates again though lol. I just stand on the bench and deadlift it back onto the pins, which probably is kinda dangerous lol

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    Just set the sabers below your chest, and if you cant press the weight just dump it over your neck, and slide out

    That does not sound safe to me.
    NormanNormal's right, power rack NOT smith. Stack plates if you like, but imo one or two inches above isn't going to hurt in anyway.

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    Senior Member bigpoppapump979's Avatar
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    ah sorry i thought you were talking about a smith machine. sounds like a decent plan for the power rack stack if you have to work out alone. do what you gotta do

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    Quote Originally Posted by Rygar
    Just set the sabers below your chest, and if you cant press the weight just dump it over your neck, and slide out

    That does not sound safe to me.
    NormanNormal's right, power rack NOT smith. Stack plates if you like, but imo one or two inches above isn't going to hurt in anyway.
    That exactly what I do and it works just fine. When I was competing at powerlifting I had to dump some 500+ benches inches over my face. Its scary but as long as the safety bars are higher than your face but lower than your chest there shouldn't be a problem. Just work on arching your back alot and you should be able to touch your chest.
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    Quote Originally Posted by ZebraShu
    Just set the sabers below your chest, and if you cant press the weight just dump it over your neck, and slide out

    Your arms wont just suddenly go limp and crush your chest (I find), you will always have that little bit of power left to aim the bar
    Yeah, I dont know man, that doesnt really sound all that safe.. you could end up planting it right in your face or break your teeth trying that. dunno

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    Senior Member Canadian Crippler's Avatar
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    Why not just set the pins at your chest; then you can just roll it off your chest towards your stomach.
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    Putting plates underneath you isn't a good idea at all. Are you talking about putting the plates on top of the bench and lying on top of them? That's going to hurt, f#$k up your form, and possibly lead to injury

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    mrelwooddowd Patz's Avatar
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    I still don't understand why you think your barbell bench is only going to be +/- 5lbs from your dumbell number. Most people on here will say that it is around 25% higher, and I can personally attest to that figure. My last bench day was 7o's on the dumbell for 5 reps. By your line of thought, my barbell bench should be 145 at best. Just the other day, we messed around with the olympic barbell, and handed each other 135 and I repped it 7 times with ease. I know I could have done it as much as fifteen times, and this was without much of a warmup, and without a full recovery from the last chest workout. I know I can bench 185, and I'm pretty certain that i can bench 200, but I'l know for sure in a few weeks when we get our bench and rack. I think you're either underestimating yourself, or lacking somewhere like shoulders. I personally kill shoulders on thier own day, but not everyone does. I know it's helped me in all my lifts.
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    Quote Originally Posted by thetopdog
    Putting plates underneath you isn't a good idea at all. Are you talking about putting the plates on top of the bench and lying on top of them? That's going to hurt, f#$k up your form, and possibly lead to injury
    lol... I think he is referring to putting plates underneath the bench itself to raise it up slightly. I do agree though laying on plates while lifting would be quite uncomfortable.

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    lol, i was actually considering both of those of stacking methods, but yeh the underneath one is definately better.

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    but then your feet might not hit the floor and you'll have to stack even more plates just so you can rest your feet on something. i don't know how tall you are though.

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    im pretty short; ive heard you can put feet on bench and still have proper form (though obviously less stability)

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    Quote Originally Posted by Chrispy
    but then your feet might not hit the floor and you'll have to stack even more plates just so you can rest your feet on something. i don't know how tall you are though.
    I dont think that would be an issue..

    bottom line for the thread starter is just set the pins as close to your chest as possible without the bar actually touching you and then use plates under the bench to get you as close as possible.

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    i might also mention that if you put the plates in the right place the same plates that raise the bench serve to put your feet on.

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  25. #25
    Senior Member bigpoppapump979's Avatar
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    Quote Originally Posted by jack_of_all
    im pretty short; ive heard you can put feet on bench and still have proper form (though obviously less stability)
    i seen alot of people bench like that. ive benched with my feet up in a crunch position before to see if it would make a difference

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