Squat rack

Barbells

A barbell and rack support free-weight lifts. Include the bar's own weight; set safety bars for squats and presses. Use plates and collars according to gym instructions.

Exercises with this equipment

Barbell back squat
Quadriceps, Glutes
How to do this exercise: Barbell back squatSetup · movement · load
QuadricepsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Set rack hooks below shoulder height and safeties just below your planned depth. Rest the bar on upper-back muscles, not your neck. Practise racking with a light bar first.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell bench press
Chest
How to do this exercise: Barbell bench pressSetup · movement · load
Chest
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell overhead press
Front deltoids, Side deltoids
How to do this exercise: Barbell overhead pressSetup · movement · load
Front deltoidsSide deltoids
1. Set your position
  Set the bar around upper-chest height in a rack and grip slightly wider than shoulders. Stand firmly and brace your abdomen and glutes.
2. Make the movement
  Press overhead within a comfortable range, then lower slowly to the starting position.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not arch your lower back to press or lower the bar behind your head.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Close-grip bench press
Triceps
How to do this exercise: Close-grip bench pressSetup · movement · load
Triceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.