Power rack...

debrag12

So this is the power rack at my gym:






Bench press - should I just move a bench over and have the bench press bars set up as in one of the photos or set it up inside the rack?

Squat - should I face the window or the gym? Trainer today suggested with back to window but I'm used to the other way.

Deadlift - inside the rack or in front of it?

OHP - the same as deadlift?

I'm not sure what sort of program I'm going with at present, I'm just looking to get myself familiar with the exercises and the rack etc.

lishie_rebooted

If there is a dedicated benching station, use that.
If not, drag the bench in there.

Squats: personal preference. I've always just walked into a rack to squat...

Deadlift: there's the platform just outside of the rack, use that. That's what I did when the gym I went to had a set up like that.

OHP: use the rack. I'd face the window for ease of removing the bar from the pegs.

If you had asked about rows, you'd have Stronglifts lol

senecarr

Bench: put one of the benches inside the rack. Have the side catch bars set up to allow the barbell to touch your chest but not be able to hit your neck as best you can adjust it for that.
Squat: if the catches can be set on either side, do which ever way you want. The important thing is you should always walk backwards from the catches, never walk forward.
Deadlift: Outside of it might be ok, but it looks like the inside has places to put the bar, add weights, and then roll it down? Can't quite tell. I'd generally do it inside the rack as it would prevent the from rolling all over if you should drop it.
OHP: If you can't make a full extension without hitting the top of the rack, I would do it ouside the rack. If you have enough room inside, I'd do it with the catch bars set up just in case to keep the barbell from ever needing to fall all the way to the floor.

TR0berts

Bench: If there's someone to spot you (if you need one), then don't use the rack. If not, then go ahead and set up in the rack.

Squat: Personal preference.

Deadlift: Never inside the rack. If you want to do rack pulls, then fine. But that's a different lift, and you probably won't be doing those.

OHP: Go ahead and do it inside the rack.

debrag12

thanks guys

Should there always be safety bars at each side, when I went they didn't have them on? The catch bars, I'd use the small catch bars/hooks for ohp, squat and the longer ones for bench or just the safety bars?

ElizabethKalmbach

I have had to bail on a squat before, so I like the safety bars. They also make it easier to load the bar for a deadlift or row. If you have a spotter, it may be a matter of preference, but ours are always easy to find, so I just put them on before I start.

TR0berts

debrag12 wrote: »

thanks guys

Should there always be safety bars at each side, when I went they didn't have them on? The catch bars, I'd use the small catch bars/hooks for ohp, squat and the longer ones for bench or just the safety bars?

Are you talking about those two bars on the front right hand side (as you look at it), sticking out? If so, those aren't safety bars - they're for dips. If that's not what you meant, then I'm not sure I understand what you're referring to.

ElizabethKalmbach

No, I see safety rails on there, just weirdly mounted above the dip bars... >_<

lishie_rebooted

ElizabethKalmbach wrote: »

No, I see safety rails on there, just weirdly mounted above the dip bars... >_<

There's also some inside the cage.

ETA:

TR0berts

Yeah, that's why I'm unsure - they're in/on the rack. OP says that they weren't on when she went. Unless, of course, someone else took these pictures and when she went, they weren't there?

shor0814

ElizabethKalmbach wrote: »

No, I see safety rails on there, just weirdly mounted above the dip bars... >_<

Looks like both, safety bars and dip bars on the same post.

Squat-follow the other comments off squatting in the rack. If the rack feels confining you can squat outside and use the bars just make sure to face the window. And take the dip bars of so they are out of your way.

Deadlift-clear the benches off the platform and stand on the wood with the plates on the black pads.

Bench-I always do it in the rack because I feel more confident than with just a spotter and can mentally focus more on lifting.

shor0814

ElizabethKalmbach wrote: »

No, I see safety rails on there, just weirdly mounted above the dip bars... >_<

Looks like both, safety bars and dip bars on the same post.

Squat-follow the other comments for squatting in the rack. If the rack feels confining you can squat outside and use the bars just make sure to face the window. And take the dip bars of so they are out of your way.

Deadlift-clear the benches off the platform and stand on the wood with the plates on the black pads.

Bench-I always do it in the rack because I feel more confident than with just a spotter and can mentally focus more on lifting.

debrag12

no I didn't take these, these were taken when the gym was setting up. I was talking about the interior safety bars not the dip bars.

TR0berts

Oh, OK. In that case, yes - they'd typically be in there. Perhaps someone was doing deficit deadlifts in the rack.

galgenstrick

For the squat make sure you need to walk forward to rack the bar. Anyone that does it the other way is a fool.

lishie_rebooted

debrag12 wrote: »

no I didn't take these, these were taken when the gym was setting up. I was talking about the interior safety bars not the dip bars.

So if you look at the picture I modified, when you bench or squat in the rack, you adjust the interior safety bars (green) to the correct height. You then adjust the interior pegs (yellow) to the correct height.

You can set up OHP from either the yellow or green. (I have to do seated OHP since I lift in my basement and the ceiling is too low).

You can also lower the exterior bars ( blue) and move the pegs (yellow) to the outside railing (if the rack is set up to allow it - which I'm 90% positive it is) and squat there.

Walter__

Don't deadlift in the rack.

debrag12

Just worried I'll be taking up the rack for too long