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The
Power Rack Barbell
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The following information is a supplement to the article entitled "Secret Training Tip #709 - How To Improvise a Shoulder Press Machine Out of 2 Bars and a Power Rack" found in BetterU News, Issue #29. This page demonstrates how to set the exercise up and how to perform it.
The Setup
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The two bars are set in the rack with one end higher than the other. You will be pushing on the bottom ends of the bars, using the top ends as the fulcrum of the lever. |
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This picture shows the higher end of the bars. Note how there are two 10 pound weight plates on the end to keep the bars from sliding down and that the collars of the two bars are butted up against the safety rail. |
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This is the lower end of the bars. You will want to use smaller-diameter weight plates such as 5's, 10's and 25's so that you can bring the bar closer at the top of the movement. Be sure you've got VERY tight collars on these ends as the weight plates can slip down due to the angle of the bars. |
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How To Do It
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Start by setting a flat bench to the side of the rack, facing in towards the rack. Grip your hands around the ends of the barbells. |
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This is the mid-point of the exercise. Note how the press is basically exactly like a machine or barbell shoulder press. |
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At the top of the movement, you will bring your hands together overhead, just like with dumbell presses. This is one of the big advantages of this exercise. It allows much greater freedom of movement than barbells but with the greater stability and more convenient start position of barbells and machines. |
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