The barbell press is a true test of strength because no one yells, “That’s all you, bro!” when they rip the bar off your chest. With the air press, you can lift it, or not. Although the barbell press isn’t the only way to improve overhead strength, it’s the one that allows you to lift the most weight, so it’s the king of the overhead jungle. For those looking to improve their air compressor, you are in the hands of the experts. Tasha “Iron Wolf” Whelan, world champion powerlifter and powerhouse athlete with over two decades of training experience, has the perfect exercise for you: scraping the bench press, which can increase strength and muscle in your upper body.
Here, Whelan explains what it is and how it’s a change in strength across the board.
Why the Barbell Overhead Press is an effective exercise
Overhead barbells are an essential exercise for a number of reasons. It promotes upper body strength by strengthening the shoulders, upper chest, triceps and upper back while building a solid core. This exercise simulates real-life pushing movements and reaching abilities, improving functional strength and performance. It also offers postural benefits by strengthening the shoulder and upper back muscles, reducing the risk of upper body injuries.
A barbell provides more stability because both hands are attached to it. This greater stability makes it easier to go heavier than dumbbells,” explains Whelan.
What is the Scrape The Rack Press Exercise?
This exercise involves pressing a bar overhead while keeping the bar in close contact with the uprights of the rack throughout the movement. By “scraping” the bar against the frame, you maintain a controlled and stable bar path, which improves stability and muscle function in the shoulders, triceps and upper back.
How To Do The Scrape The Rack Press
Whelan gives you the lowdown on performing this exercise with good form.
- Place the bar at shoulder height or slightly above in a power rack. Stand with your feet shoulder-width apart and grip the bar slightly wider than shoulder-width apart. Too wide and the shoulders may become irritated. If your grip is too tight and your range of motion increases, the demand on your triceps increases.
- With the bar resting on top of the “J hook,” elbows slightly in front of the bar, and wrists straight, strengthen your core.
- Push while keeping it in perfect contact with the frame, “scrape” it as you extend your arms until locked. Make sure the head moves forward slightly so the bar is directly overhead. Avoid flaring your elbows or losing contact with the frame. Keep a neutral spine; shoulders, elbows and wrists should align when arms are locked.
- Lower the bar back to the starting position at the top of the “J hook” keeping it in contact with the frame to maintain control and good form.
Advantages of Scrape The Rack Press
Whelan explains why it’s so great and how it can improve your strength.
Better stability:
Using the frame as a guide, lifters can maintain a stable and correct bar path, which helps stabilize the weight and reduce the risk of shoulder strain.
Increased muscle focus
This variation emphasizes the glutes and triceps while engaging the upper back muscles in a controlled movement along the rack.
Easy installation
It is safer to set up inside the rack, especially when lifting heavier weights. The safety bars can be adjusted to catch the bar if needed, and the rack acts as a guide and spotter while pressing.
Improved technology
The rack provides a tangible cue that helps lifters maintain good form, encourages a vertical bar path, and reduces excessive back lean and arching in the lower back.
Exercise and programming suggestions
The scrape-the-rack overhead press is great for anyone who has shoulder mobility to go overhead. Here, Whelan gives you sets and reps based on your training experience.
Beginners: Three sets of 8-12 reps with a lighter weight to focus on form and technique and get used to the bar.
Intermediate: Three sets of 6-8 reps, gradually increasing the weight as you become more comfortable with the movement, slowly building strength and hypertrophy.
More details: Five sets of 3-6 reps with heavier weights, focusing on maximal strength and power.
Additional considerations
Mobility: To perform bench presses safely, ensure adequate shoulder and chest mobility. Incorporate range of motion exercises such as shoulder presses, chest extensions, twists, and lat stretches into your warm-up.
Progress: Gradually increase the weight as your strength and form improve, making sure you don’t compromise your technique for heavier loads.
#Improve #overhead #weight #Scrape #Rack #Press #Muscle #Fitness