Bench pressing in a power cage

[berty]

Hi guys, i have been working my chest out with dumbbells for well over a year now. I have a power-cage for squatting. My question is would i be better off using my power-cage for barbell bench press using the safety bars in case of failure or keep on using the dumbbells. If i use my power-cage the weight will stop about 2 inches above my chest. Is that sufficient range of motion? Also, if i do the barbell should i start the exercise at the bottom of the motion resting on the safety bars or rack it up a bit higher on the pegs? Thanks in advance.

[Tox]

i train at home in a rack..im lucky as the bars sit about level with my chest with the height of bench I have. Rather than explain what I do...look

YouTube - ‪Bench Press 100Kg x 12.MOV‬‏

Can you not raise/lower bench height to get bars closer to level with chest.

[Odevans]

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Hi guys, i have been working my chest out with dumbbells for well over a year now. I have a power-cage for squatting. **1**My question is would i be better off using my power-cage for barbell bench press using the safety bars in case of failure or keep on using the dumbbells. **2**If i use my power-cage the weight will stop about 2 inches above my chest. Is that sufficient range of motion? **3** Also, if i do the barbell should i start the exercise at the bottom of the motion resting on the safety bars or rack it up a bit higher on the pegs? Thanks in advance.

1. They both have their own advantages and disadvantages, so use both.

2. I find that my chest is hardly involved in the bench press until the bar is two inches above my chest, so why not? You could always lower the safety bars. I understand that if you were to fail, the bar would be sitting on your chest, but you could roll the bar down, so that it is over your stomach, or above your face (make sure that the bars are definitely secure!), where the distance between those body parts and the barbell is greater, leaving the bar to rest on the safety bars. It is what I do, when it comes to using a rack for bench (for concentric movements or if the benches are all taken up).

3. I use concentric bench-press (starting at the safety bars, 2 inches above the chest) in conjunction with regular bench-press. I use the regular movement, to well, train the movement. I find that concentric bench-press, both close and regular grip, are great for building explosive and all out strength.

[Tox]

Think im gona try your number 3 Odevans...im liking the idea when i think about it. Guess it would be similar to floor press.

[berty]

Thanks for the replies guys. I cant lower the bars anymore without squishing my chest a little bit so i will keep them where they are. I managed an 80kg press just a minute ago My old record was about 65kg from a few years ago when I used to attend a gym on a regular basis. I can handle 31kg dumbbells (flat bench). it felt a lot different using the barbell and im quite looking forward to giving it a go for the next 6 weeks

Tox, I have the same cage as you. I really wanted to get the lat pull down extension, but im out of floor space as it is

[Odevans]

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Think im gona try your number 3 Odevans...im liking the idea when i think about it. Guess it would be similar to floor press.

A good choice! Even though I have not been doing them for that long, I now swear by them! Concentric close grip is doing some very good things for my triceps, which is reflected in my bench PB... plus they are looking beefier!

I find that the first rep always sucks when going heavy, but once you are in position, its all good. Let the bar rest for a second on the safety bars between each rep, but don't let your form go - keep everything tight.

Let me know how they go mate

[Tox]

Body Solid rack....Ive had it for a few years now. Its solid as a rock..a bit more expensive than some of the cheaper ones out there...but If I could squat 250Kg....id be happy doing it in that. The attachment is great addition, I use quite a lot for cable rows..you can get a power of weight on it (105Kg already on stack+you can ad plates also), but it does take up more room.

Cheers Odd...will be a couple of weeks till im back at home...but its on my list for chest days. Think doing this might help me lift more on the bench. I don't try much singles (as I train by myself most of the time), but Ive pretty much leveled at about 110Kg for 5's this year.