Buzz
Lifting weights is often about testing your limits: can I lift this amount? Or, I already managed this weight for eight reps, but can I push it to nine? It's crucial to prepare for the possibility of failure.
If you're joining our bench press challenge, you likely aim to push your boundaries—safely, of course.
With the barbell bench press, failure can lead to serious injury—crushing your chest, neck, or face. That's why many choose to have a spotter: someone to help if the weight becomes too much. But what if you don’t have a spotter, or if you’re unsure about trusting someone with such a critical role?
You can avoid this danger by opting for dumbbells, as we discussed last week, or using a machine that simulates the bench press (like a Smith machine or a chest press machine). But if you want to do a traditional barbell bench press solo, all you need is a power cage with adjustable safety stops.
How to properly set up a cage for bench pressing.
When I first attempted this, it seemed impossible. You aim to lower the bar to your chest during a bench press, but if the stops are set above your chest, how can that work?
The secret is to bench with a slight arch in your back. Powerlifters often take this to the extreme, adopting a position similar to a yoga cobra pose turned 90 degrees. However, to bench press safely within a rack, a modest arch is sufficient.
Remember, the bar should make contact with your sternum (right below your chest, if you have breasts) on each rep—not with your upper chest or shoulders.
To set up the stops, position them level with your chest surface when your back is flat, then arch your back so your chest rises slightly above the stops.
- Start by bringing a bench into the rack. This might not always be easy, but try to find a rack with wheels on one side. Lift the other end, and it will pivot and steer smoothly when held almost-vertically.
Next, position the stops about chest-width above the bench, then set the rack to hold the bar a few notches higher than that.
Lie on the bench and check your positioning with an empty bar. You should be able to grab the bar with bent elbows, press it upwards until your arms are fully extended, and then lower it to your chest.
Try to slide out from under the bar: let it rest on the stops, flatten your back, and attempt to slide out from beneath it. It’s fine to shift or roll the bar toward your hips so you can sit up comfortably.
