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Bench unracking advice

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RodgerIconBench unracking advice17-04-2015 @ 13:45 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
I've been working on getting more stable for bench lately and my numbers have slowly risen, but Im still really struggling with unracking the bar and not losing my stable position, when training alone.

I either end up being too far away, so I cant reach well enough and pull the bar over my head OR I'm too close and I have to bend my elbows too much, and still cant unrack the f*cker!

I've watched loads of videos, but still can't put it into practice unracking it well enough to not affect my set.

Has anyone got any further tip / videos?
EllD90Icon...17-04-2015 @ 13:51 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
I'm no bench specialist but my eyes are always directly under the bar, when I place myself on the bench.

I also lift my arse up to assist with the unrack, seems to help.
b_rexIcon...17-04-2015 @ 13:52 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
I've had similar issues. I've finally settled on something but it's still a compromise because it's almost impossible to unrack without losing your scapula position.

I set-up with my chin/neck under the bar - with a hand-off I'd have my eyes under the bar. My stands are very adjustable so I have the bar at a height where I have to do a mini-press to clear the hooks, but not so much that I lose tension. It's the sweet-spot between, as you say having to pull the bar from over your head, and having clearance between the racks and your pressing line.

The other thing that helped me was to set-up with my feet on the bench and get into an arch with my upper back taking most of my weight before setting my feet. I then squeeze my glutes really hard and push through my feet, which helps me feel really stable.

Once I've unracked I find I still have to adjust my scap position to get as set as possible, but my arch is still OK and my benching is going pretty well (relative to my own standards!).
matthewvcIcon...17-04-2015 @ 14:05 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
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depends on how good your bench is - chrome palace gyms tends to have awful ones with
2 hook heights and non-vertical uprights making unracking heavy unassisted impossible.

assuming you can at least adjust rack height and have vertical uprights I'd:

setup as close to uprights as you can to make the lift without hitting them - that depends on your style.
for me it's nose level on Forza bench. make sure rack height requires only a couple of inches to press
(but remember you'll 'sink' a bit as weight increases)

then it's massive breath+tighten lats.. drive legs hard even ass off bench if needed as you unrack.
JonA81Icon...17-04-2015 @ 14:08 
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Member 2216, 2243 posts
Setup with the bar fairly close to your lockout position, within 4-6" horizontally and no more than an inch or so vertically (depending on how bendy the bar is).

With shoulders locked back and down wedge yourself in and straighten your arms just enough to clear the pegs (pressing out of the rack brings shoulders forward),then use your lats to bring the bar to the start position.

Handoff is still a better bet.
matthewvcIcon...17-04-2015 @ 14:20 
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‘downsizing’
Member 5704, 3207 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
JonA81 said:Setup with the bar fairly close to your lockout position, within 4-6" horizontally and no more than an inch or so vertically (depending on how bendy the bar is).

With shoulders locked back and down wedge yourself in and straighten your arms just enough to clear the pegs (pressing out of the rack brings shoulders forward),then use your lats to bring the bar to the start position.

Handoff is still a better bet.


agreed i'd never had a handoff until i competed - what a world of difference it makes with heavy weights.
JonA81Icon...17-04-2015 @ 14:30 
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Member 2216, 2243 posts
matthewvc said:
agreed i'd never had a handoff until i competed - what a world of difference it makes with heavy weights.


Got to be a centre handoff though, side handoffs are that unstable you might as well unrack it yourself!
AMH_PowerIcon...17-04-2015 @ 14:43 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
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I lift my ass off and as my ass comes down my arms leverage it off the rack, like my whole body is a spanner.

Hard to explain but I can link a video later
dr_hazbunIcon...17-04-2015 @ 16:16 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
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AMH_Power said:I lift my ass off and as my ass comes down my arms leverage it off the rack, like my whole body is a spanner.

Hard to explain but I can link a video later


I use this technique as i lift alone. It works very well.
DHIcon...17-04-2015 @ 16:30 
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SQ 152.5, BP 125, DL 170
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Post Edited: 17.04.2015 @ 16:32 PM by DH
dr_hazbun said:
I use this technique as i lift alone. It works very well.


Ditto. Mike Tuscherererer has got vid on youtube about shirted benching while training alone I think he goes through unracking on the vids. I'll see if i can find them an link them.

Heres one, you should be able to find the rest from this vid, it should be in one of them about unracking
http://www.youtube.com/watch?v=B-OmDwRBdm4
RodgerIcon...17-04-2015 @ 21:03 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
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Cheers lads, no not height adjustable though
unit94Icon...17-04-2015 @ 21:07 
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what is everyone's fran time?
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get stronger lats!
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