Does anyone do these?
I'm determined to up my bench as of late, and my triceps/arms are clearly the weak point.
So I take a bench in the rack, set the pins in the 5 slot (which works out to 4-6 inches maybe above my chest), and I do heavy sets of 3, making sure to let the bar actually rest on the pins for a moment.
They really work my tris and rotator cuffs, it seems.
I like them,
Last edited by trich daddy; 03-07-2006 at 10:00 PM.
They say that when your ships comes in
The first man takes the sails
Second takes the afterdeck
The third: the planks and rails.
Excellent exercise, more people should do them. After using those a while your normal bench press weight will feel like nothing. They're good for shoulder stabilization as well.
I've started doing them on days where I work tris to increase my 'launch' strength for regular benching since getting the bar out of the damn j-hooks is one of my most likely spots to fail.
The Reconstruction Project (Journal)
Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%
Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3
Stop thinking and go lift - Paul Stagg
Do these on shoulders/tris/bis day? How wide of a grip?
Last edited by Progress; 03-08-2006 at 07:17 AM.
Nope, do them on whatever day you do bench presses on.Originally Posted by Progress
any visuals of this? i suck, i dont get it
The rack is your friend. I do rack presses, rack squats, and rack pulls in the power rack. Lifting off pins is great because you are working from a static position and in your desired range of motion, which can be great for breaking through sticking points in your lifts. In fact, I'll be doing some rack presses today after my regular benching...
STEPS:Originally Posted by greathuskie
1. Find a power rack
2. Set up flat bench in middle of power rack
3. Lay down and set pins to where they are 2-6 inches above your chest (depending on the ROM you want to work with)
4. Set barbell on pins with desired weight
5. Bench starting with the barbell on the pins. Raise to lockout and lower till it touches the pins.
6. Repeat for as many reps as desired per set
personally, i think they are a waste of time unless you are a powerlifter and need help locking out weight. Just do normal bb and db presses and it will increase.
"Everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weight!" - Ronnie Coleman
"You've got to love what you're doing. If you love it, you can overcome any handicap or the soreness or all the aches and pains, and continue to play for a long, long time." -Gordie Howe
Originally Posted by hoser813
yea I'm kind of wondering what the point to these are, the hardest part of the bench press is the 2 inches close to your chest, the rest of the movement is much easier....
this is not the case with everyone, hence the reason they do rack pressesOriginally Posted by gator
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Its even more important to competitive powerlifters, as bench shirts and form take care of most of the 1st 1/2th of the movement.
Last edited by Meat_Head; 03-08-2006 at 09:26 PM.
Rack presses can work on whatever portion of the ROM you need help on. If you set the pins to just below your sticking point, that is what will improve if you keep practicing rack presses. They are not just for lockouts or powerlifters.
On top of all that I've noticed that my pecs contract hard at the top of the movement, like the last 4-6 inches, or so.