Rack Bench Press

With racks, you skip the eccentric phase of the bench press, building strength at the start of the movement. Racks will also help you work out the desired range of motion. Install the bench in the power rack. Set the racks to the desired height 5 cm above chest level when you are lying on the bench. Place the bar on the racks. Lie down on a bench. Rest your feet on the floor, arch your back at the waist. Using the bar as a counterweight, lift your shoulders off the bench and squeeze your shoulder blades together. Maintain this body position throughout the entire exercise. Grasp the barbell with a regular grip or a shoulder-width grip. Remove it from the racks without relaxing your shoulders. Raise the bar up with a powerful movement. The bar, wrist and elbow must be in line at all times. Don't spread your elbows. Lower the bar down. When the bar touches the racks, pause briefly, then repeat the exercise.