Exercise suggestions for power rack

[ksm2]

I'm in the process of building a homegym and finally got a nice power rack. Looking for inspiration what other exercises i could do with it, want to make a new push pull legs plan.

I have so far

- lat pulldowns
- pullups/chinups
- seated rows
- facepulls
- tricep pushdowns
- bicep pulls
- bench press
- incline bench press
- squats
- calf raises
- ohp

Any other suggestions?

This is the rack


View: https://www.youtube.com/watch?v=UGh1m1uB7L8

 

[bob357sig]

Only thing I see missing are deadlifts, stiff legged or bodybuilding style “ from the knee cap to lockout. Or good old regular deadlifts.

 

[AlexDavis43]

I'm in the process of building a homegym and finally got a nice power rack. Looking for inspiration what other exercises i could do with it, want to make a new push pull legs plan.

I have so far

- lat pulldowns
- pullups/chinups
- seated rows
- facepulls
- tricep pushdowns
- bicep pulls
- bench press
- incline bench press
- squats
- calf raises
- ohp

Any other suggestions?

This is the rack


View: https://www.youtube.com/watch?v=UGh1m1uB7L8

Only thing I see missing are deadlifts, stiff legged or bodybuilding style “ from the knee cap to lockout. Or good old regular deadlifts.

Single leg/alternating leg RDLs with a barbell, high(ish) reps. Maybe not the best for hypertrophy gains but working with the equipment you have... can still get good glute work.

Also glute bridges. Don't need a ton of weight if you can mind-muscle those glute contractions. Do 'em till it burns.

 

[Dianabolic1]

Dips. Most of these racks can attach dip bars.

 

[ksm2]

Has anyone tried such neck trainers? I only tried those strap on head trainers, which are absolutely horrible.

 

[laclark89]

I’d pass on the neck thing, I usto use the old head strap with chain and weights back in the day also and a ton of neck bridges for football. Now with a herniated c5/c6 those are all a no go for me. Hitting with my head a lot was probably worse than the neck training.

Mike Tyson usto do all those football neck exercises with the idea a thicker neck will stabilize the head more resisting knockouts and injury “super logical” but he said it destroyed his neck and hindered his career in his opinion.

Back to the main topic, like the other guy said above look for dip handles for your rack, also get a landmine attachment for it so u can do t bar rows. That’s 2 things I’m mainly missing that I would like to have dips and t bar.

Also congrats on the home gym, looks like a solid rack. I have my home gym set up pretty well myself I have a huge living room for no reason so I made half of it my gym. My iron paradise I love it and don’t know what I would do without it. I hardly even go to the gym with friends anymore, it’s just so convenient.

 

[ksm2]

also get a landmine attachment for it so u can do t bar rows.

Never tried t bar rows tbh. Would you say it's worth it when you already do seated rows or barbell rows?

 

[narta]

-Rack pulls
-Floor bench presses
-Band deadlifts/bench presses/squats

 

[Dianabolic1]

For anyone interested you can make a DIY landmine by cutting a tennis ball down the middle and slipping it over a barbell. Then you just wedge that between something, I use the corner of my weight tree, but you could also use some weight plates side by side or the corner of the room, etc.

 

[TestosTyrone]

Incline bench
Floor press
Pin press
Rack pull (conventional or sumo)
Barbell rows
Barbell shrugs
Single arm barbell holds (for grip strength)


With OHP you can adjust the safety bar to shoulder height and rest the barbell on it making it easier to press confidently. I use it as a way to psyche myself out before a big set. You can set up the safety bars in a similar way when doing incline bench too. So if you fail your set you won't have anything to worry about