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

Itís 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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Thread: Rack Presses

  1. #1
    hammin'
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    Rack Presses

    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.
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  3. #2
    Senior Member Meat_Head's Avatar
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    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.
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  4. #3
    Not Done Yet ShockBoxer's Avatar
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    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.
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  5. #4
    Getting un-streamlined Progress's Avatar
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    Do these on shoulders/tris/bis day? How wide of a grip?
    Last edited by Progress; 03-08-2006 at 07:17 AM.

  6. #5
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by Progress
    Do these on shoulders/tris/bis day? How wide of a grip?
    Nope, do them on whatever day you do bench presses on.
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  7. #6
    Banned
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    any visuals of this? i suck, i dont get it

  8. #7
    Breaker of Skulls Guido's Avatar
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    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...
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  9. #8
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by greathuskie
    any visuals of this? i suck, i dont get it
    STEPS:

    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
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  10. #9
    Getting Swole hoser813's Avatar
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    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

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  11. #10
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    Quote Originally Posted by hoser813
    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.

    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....

  12. #11
    Senior Member Sidior's Avatar
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    Quote Originally Posted by gator
    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 presses
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  13. #12
    Senior Member Meat_Head's Avatar
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    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.
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  14. #13
    Breaker of Skulls Guido's Avatar
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    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.
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  15. #14
    Senior Member djreef's Avatar
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    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.


    DJ

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