Yes, You Can Bench Press in a Squat Rack
Have you ever worried that you might fail the bench press and be pinned down by the barbell? You are not alone – this is a common problem on the internet on fitness forums and Reddits .
Any trainer can tell you that when you bench without a spotter, there is no easy way out of a bad bench press. You can avoid using clamps and let the weight drop off either end of the bar, or rely on the dreaded roll of shame that can be dangerous when you lift heavier weights. (You may also decide not to go to failure, but finding this point is not always easy for newbies.)
If you absolutely can’t find a belayer in your gym, the squat or power rack has long been my personal preference for pushing to failure – and some may find it the safest alternative to belaying. Knowing that you are completely safe can also help you gain extra rep. If your bench press has hit a plateau and you are no longer gaining strength, it is also a good help to overcome that plateau, although you should not rely on the squat rack as an excuse for failure every time you bench press. if you fail so often, it may be worth reconsidering your program or the weight itself.
Simply bring the bench up to the power rack and set the safety bars low enough for you to reach the full range of motion, but high enough so that if you fail, you can gently lower the bar without injuring yourself. (Here is avideo demonstrating how to do this.)
Of course, if you are in a crowded gym and taking a squat rack that could be used to actually squat, just use a traditional bench press and ask for a spotter. According toKenny Mahedeo , certified personal trainer, use the squat rack bench press to watchthe greatest load – it is generally bad etiquette at the gym – if only in your gym do not have a bench press, or it does not have a suitable bench press. Therefore, when in doubt, just ask for help; after all, there is no greater compliment than being asked to notice someone else.