simulating board press in the power rack?

[circusgirl]

I've been using the power rack (we have 3 in my gym) for bench recently as the hooks for unracking the bar on the actual benches reserved for bench press are wayyyyy too deep.

Now, the power racks have sadjustable afety bars on the sides. Since when I do board press (with those big plastic weights instead of boards) these "boards" have a tendency to fall off my chest, what if I set the safety bars of the power rack to the appropriate level (there is about 2 inches between each 2 pin position holes) - is it really necessary to rest the bar on my chest like for board press or will this work too? This would be easier for me as I don't have a training partner to put the "boards" back in place. The hooks obviously, would be above the safety bars in the rack, at just under the height of the lockout.

 

[Hannibal]

For safety's sake that probably woud be a good idea. Rack Lockouts are a decent exercise. I personally think that board presses are more effective because they allow you to feel the weight. However if you don't have anyone to train with board presses can be tricky.

 

[Parabellum]

That's what I do. I set the safety bars at various levels and simulate board presses. I rest the weight on the bars for a few seconds and then press up.

 

[JDarty6173]

Here's what I do if I am training without my partners.. First off I always bench in the rack as well.. To hold the boards in place a take a mini band and double it then slide it over my head to about mid chest.. I put the boards under the band.. Depending on how big u are you can loop it around the boards a couple extra times.. I set the safety pins to about the middle of the board height so if I get pinned on the boards all I have to do is let the bar slide toward my head off the boards and safely onto the pins a few inches above your neck..

Hope this helps

 

[jayde]

I use the rack too, although i was told that i could also wear an extra shirt and put the boards under that to secure it, I don't trust it not to kick back into my face. The rack works fine for me.
gabrielle

 

[endpoint]

if you use the power rack pins....it no longer becomes a board press.

its a different exercise. (rack lock out)

the weight cant sink in, the weight dissipates in a different way.

its too late at night for me to answer (for it to make sence)
but the rack stops the weight cold....with the board you have a slight deceleration/acceleration at the contact point of the board.

why cant you use boards?

if you use the right size boards you can place them in such a way you dont need to hold them in place (use a longer board that travels all the way down to your abs....) then set the rack an inch and a bit bellow the top of the board.

or wear a second tshirt to hold it in place.

I used to train alone and do board presses all the time

 

[makedah]

A very helpful thread!

 

[IrishPower]

i have a friend who made a velcro piece that he has sown to a training shirt. He also has the matching velcro glued to the bottom board. He can then attach the board(s) securely when doing board presses. I still don't recommend doing these without a liftoff person.

good luck.

/t


btw: pin presses (rack lockouts) are definitely not the same. don't rely on these as a primary ME exercise. If anything, they are a good supplemental exercise.

 

[Hannibal]

i have a friend who made a velcro piece that he has sown to a training shirt. He also has the matching velcro glued to the bottom board. He can then attach the board(s) securely when doing board presses. I still don't recommend doing these without a liftoff person.

Yeah I have actually seen someone tryin to sell shirts with the boards already attached. Capitalism at its best.

 

[Parabellum]

btw: pin presses (rack lockouts) are definitely not the same. don't rely on these as a primary ME exercise. If anything, they are a good supplemental exercise.

Really, I thought I was being inovative. I'm sort of embarrased to bring boards with me. Most people give me funny looks as it is now.

 

[powerlifterjay]

It is definitly two different movement with two different feels.

With rack lockouts (from any height) the weight is transfered into the pins. No matter what your body is in (position wise) doesnt matter. You must overcome enertia and move the bar like a lockout. Hence the name "rack lockouts"! The bar is resting on pins not you.

Board presses the weight is transfered into you. So if your form is off it can cause you to make the lift. With a quick pause its the same as pausing with no board except its higher. The main reason i think is the bar lands in the middle. Lockouts one side hits first and its awkward. In order to lockout in the rack you must stop and then the weight is on the pins not you. With the board the weight is sitting on top of you , all the weight is souly resting upon you, and not the rack.

Both have their places but board presses are far superior then the rack lockouts in my opinion. The board under the shirt does work. Make it kinda of a tight shirt and it wont move.

 

[t3c]

do this

get a LARGE sweatshirt and just stuff the boards under there
thats what i do hehe

 

[Parabellum]

I have to start doing these, do you assume a regular bench position, arched back , should blades together?