Rack Press

Also referred to as a "pin press", this press can be done in a squat rack or in a power cage with the "pins" or spotter bars adjusted at a similar height. In this example, the rack height is approximately 4-6 inches higher than the lifters chest. The higher the bar starts off the chest, the more mechanical advantage the lifter has. Whether you want to use this method to self spot, or work on pausing the bar at the bottom of the press to work on a weak spot in the range of motion, this is an excellent way to build your bench press. I will also use a higher starting position on my clients to perform lifts higher than their current max. Teaching them to lockout heavy loads gets their shoulders and triceps used to the extra weight.