Wednesday, March 02, 2011

Homemade Bench Press Rack

Another application of the homemade safety squat racks (click link for instructions) is their use as barbell racks in bench press exercises. The advantage of using these freestanding racks over the commercial bench press racks is that they're able to accommodate barbells of any length - even EZ-curl bars. You just move them closer or farther from each other to adjust to the barbell length.

Shown below are the safety racks set up for the bench press (close grip) exercise. A wooden bench is positioned in between the bench press racks for the weightlifter to lie on. The heavy barbell is resting on the bench press rack's catches. This is the start and end position for the Close Grip Bench Press exercise using an EZ-Curl bar.


If the weightlifter is unable to continue the exercise and has no strength to return the barbell to the bench press rack catches, he may simply lower the heavy barbell so the barbell bar will rest on the safety bars without risk of injury. Shown below is the bar resting on the safety bars of the exercise racks.



How to Setup the Bench Press Fitness Gear

  1. Since these are freestanding racks, you need to position them precisely on the floor. This is whether to accommodate an EZ-curl bar or a standard bar. Have markers on the floor for easy positioning of the base of the racks.

  2. Position the bench relative to bench press racks. Since none of these fitness gear are physically attached to each other, you need to know where exactly they should be located for the exercise to be smooth and uninterrupted.

  3. Put rubber mats on floor beside the base of each rack. This is where you can put the weight plates when doing strip or drop sets.

  4. Since the bench is just a simple wooden bench, a bit of cushion will make the exercise a bit more comfortable. Put some rubber foam floor tiles that are about 1/2" thick. Join them together by their interlocking tabs so they don't move around.

0 comments:

Post a Comment

Related Posts Plugin for WordPress, Blogger...