The bench press is a chest day workout that we all do, and he's one of his in the "Big 3" lifts.
Truly, they are the heroes of almost any training session as they are effective in developing strong chest, shoulders and triceps.
But what if you don't have a bench press at home, or all the benches are occupied: switch to push-ups, choose a dumbbell his press, or try a cable fly?
All of the above are great (especially bodyweight pushups), but for true strength gains, nothing beats the bench press. There is a simple solution I can come up with
And that solution includes a power rack...
Why use a power rack for your bench press?
Why is it good to bench press with a power rack?
1) Easy to set up.
please think about it. A power rack does exactly the same thing as a pushing bench (it supports your weight), but without the "bench" part.
But really, it doesn't matter if you have separate weight benches around your gym or home gym.
No fuss, no hassle. He has only one device to move.
2) Adjustable height.
One of the great things about power racks is that they are easier to adjust than bench presses and other equipment.
Usually on the bench press he has 3-5 holes and 3-5 heights to choose from.
Power racks, on the other hand, are typically 12-24. More if the power rack holes are spaced westside (1 inch instead of 2 inch).
No matter how tall your bench is, you can easily adjust the power rack his pins to suit your height. You have more control over weight placement and can set the exact height to match your bench and your arm length.
In many ways, it's a better setup than the bench press because it gives you full control over your height.
Heck, if you want to ditch the bench altogether and do floor presses, a power rack can do just that.
3) One device.
I've previously argued (including power and squat rack articles) that the squat rack/power rack is probably the most important piece of gym equipment you can own.
Not only does it help with squats, it makes everything from deadlifts to pullups to dips easier (with the right power rack attachment, anything is possible).
So if your home gym only stocks a few pieces of equipment due to limited space or budget, a power rack may be your first (and best) choice.
Once you've got your power rack set up, all you really need is a separate weight bench (a collapsible one used for incline, decline, and overhead presses) to get you up and running.
No bench press is required, as power racks and benches make good and surprisingly compact alternatives to both regular flat benches and adjustable weight benches.
4) Improved safety.
This is one of the best things about bench pressing with a power rack, and one of the reasons why I highly recommend this method over using a bench press.
why? Simplicity: The squat rack has its own spotter built into it.
A spotter bar is a twin bar that connects between the posts of your power rack in case you need to shed some weight.
By simply setting the bar just above chest height, the heavy barbell can be lowered easily and safely, even if a muscle injury prevents him from completing a rep or two at the end.
The safety bar won't interfere with your bench press form (it can be as low as you want), but it won't leave you struggling or nervous when you hit the wall. It's safer and greatly reduces the risk of injury.
This is not the only safety function that can be set.
You can configure two levels of pins. One at the normal bench height of his press on the main rack and one slightly lower as a failsafe to re-rack weights if he's struggling.
With all the power rack safety features, the bench press is a smarter, safer way to train without anyone noticing or having a trainer waiting.