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Rack Push-Pull Blend
Beginner 46 min

Rack Push-Pull Blend

Calories

325 kcal

Equipment

Power Rack, Smith Machine, Lat Pulldown Machine, Suspension Trainer, Preacher Curl Bench, Flat Bench

Intensity

—

Focus

Chest, Upper Back, Lats, Rear Delts, Biceps, Triceps

Workout Exercises

1

Barbell Bench Press

8 min

Power Rack Chest

Description

A classic chest strength exercise performed inside a power rack using the safety pins for protection. You press the barbell from your chest to straight arms while keeping your upper back tight and feet planted for full-body stability.

How to perform

  1. Step 1

    Step 1

    Lie on a flat bench set inside the power rack and plant your feet firmly on the floor. Grip the bar slightly wider than shoulder-width and hold it above your chest with straight arms. Keep your shoulder blades pulled back and down so your chest stays lifted.

  2. Step 2

    Step 2

    Lower the bar under control until it gently touches your mid-chest. Keep your forearms close to vertical and your wrists stacked over your elbows. Pause briefly without letting your shoulders roll forward.

  3. Step 3

    Step 3

    Press the bar straight up until your elbows are fully extended and the bar is back over your chest. Keep your shoulder blades pinned to the bench and your feet driving into the floor. Stabilize at the top before starting the next rep.