Power rack for the bench

Expert Discussion Strength Training
1

im training as a powerlifter atm, and almost exclusively use the power rack for bench (from the bottom position) mainly for safety reasons, as i often train alone.

lately however i have begun to notice that i am stronger in the rack (from the bottom position), than i am doing a regular bench press.

I can lift approx 5 - 7.5% more weight in the rack than i can doing a regular bench, and with far more speed. (the flat bench is always a slower lift)

i wont be competing for approx 10 months, would there be a disadvantage in continuing with rack work for a bit longer (and hopefully continued progress) or should i try to bring up the flat bench (which theoretically should be a higher weight?

unfortunately i dont have access to bands or chains so the rack and the flat are my only options

thanks in advance

2

You adapt to the way you train… I assume from your post that you begin each repetition from a deadstop on the pins? THis of course removes the SSC that would be achieved by lowering the bar in the traditional way. Unfortunately, if you exclude the traditional method entirely you will become less efficient at utilising the the Myostatic reflex and stored elastic energy. Additionally, when you start from a deadstop, less work is done against the tendon(s) prior to the start of the concentric action and hence the muscle is actually stressed at a slightly longer length…