Parfenov Training

BENCH PRESS RACK POSITION

Strength

BENCH PRESS

RACK POSITION

In a squat rack or stand, position the J-cups at about belly button height, so they are low enough to clear easily when unracking, but not so low that it takes extra effort. The rack position depends on arm length, grip width, and bench height, and may require some tweaking to find the optimal height.

Position the bench in the center of the rack, with the bench sticking out approximately 3-4 cm behind the bar. This ensures you are far enough back so the bar travels only 2-3 cm when unracking, but not so far back that the J clips interfere with the concentric part of the movement.