Bench Press Set Up

[jram210]

I'm having a difficult time unracking the barbell for the bench press.

The way I try to unrack is this: Reach up to grab the barbell, pull my shoulder blades back, extend until the elbows lock, pull bar over to chest, but it is extrememly difficult for me, even with only 135lbs, and it ends up taking away from my workout.

I find though when I wait to pull my shoulder blades back I can get it off better (so to speak). In otherwords, I get the bar over my chest then I pull my shoulder blades back into position to begin the set.

Is there a problem doing it this way? Potential for injury increased?

Thanks.

[yorick]

I've had to default to doing it the way you do because at my old commercial gym my arms were a little too short in relation to the pins on the combined bench/rack. I didn't have too many problems with doing it that way, but I'm also curious if anybody else does this.

I setup my home gym and have been experimenting with different setups now that I can put the J hooks where I want them.

[dsp]

yeah, bench/rack combos usually have you locking out the rep or stretching up for it. i set my palm position, take a deep breath and put it over my chest, then tighten up my back.. usually requires some untightening shrug up to get the bar back in the rack.