Reply
Results 1 to 8 of 8
  1. #1
    Registered User icu222much's Avatar
    Join Date: Dec 2006
    Age: 34
    Posts: 30
    Rep Power: 0
    icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10)
    icu222much is offline

    Adjusting Spotter Arm Height from Ground

    I'm looking to purchase a half rack so I can squat and bench press in the garage. When I bench press I like to puff up my chest a bit and create a slight arch in my back before benching. I also like to bring the bar down to my chest. As I will be bench pressing alone I figured I will definitely need a pair of Spotter Arms. I am wondering if there is any way to adjust the exact height of the Spotter Arms so I can bring the bar down to my slightly raised chest but not so far down that I will crush my chest if I do fail my rep?

    EDIT - I plan to position the Spotter Arms at a height between my chest and my neck. My concern is how would I adjust the height of the Spotter Arms if the holes on the rack doesn't allow the Spotter Arms to be positioned exactly where I need them to be.
    Last edited by icu222much; 11-29-2020 at 01:30 PM.
    Reply With Quote

  2. #2
    Registered User boxer_for_life's Avatar
    Join Date: Feb 2010
    Posts: 179
    Rep Power: 804
    boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500) boxer_for_life is a jewel in the rough. (+500)
    boxer_for_life is offline
    You’d place the spotter arms below your chest to not interfere during presses, but higher than your neck so you can fail a lift towards your neck and slide your head out while the bar rests on the spotter arms.

    Your need to test for optimal location with an unloaded barbell. You can mark the spotter arm height on the uprights for future reference if the uprights don’t have numbers.
    Reply With Quote

  3. #3
    Registered User icu222much's Avatar
    Join Date: Dec 2006
    Age: 34
    Posts: 30
    Rep Power: 0
    icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10) icu222much is on a distinguished road. (+10)
    icu222much is offline
    Originally Posted by boxer_for_life View Post
    You’d place the spotter arms below your chest to not interfere during presses, but higher than your neck so you can fail a lift towards your neck and slide your head out while the bar rests on the spotter arms.
    I plan to do what you suggested but I'm worried that the holes on the rack are not spaced closely enough to position the arms at the correct height.
    Reply With Quote

  4. #4
    Registered User radrd's Avatar
    Join Date: Apr 2018
    Age: 39
    Posts: 4,414
    Rep Power: 37250
    radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000)
    radrd is offline
    Originally Posted by icu222much View Post
    I plan to do what you suggested but I'm worried that the holes on the rack are not spaced closely enough to position the arms at the correct height.
    This is a possibility and you have to just try and see. That said, I didn't have an issue finding a good height with 3" hole spacing and most racks have 2" spacing. If you're really worried about it, find a rack with 1" Westside spacing. Here's an example:

    https://www.roguefitness.com/rogue-hr-2-half-rack

    Personally, I think 2" is enough and 1" would be annoying. Very easy to be off a hole.
    Last edited by radrd; 11-29-2020 at 02:19 PM.
    Reply With Quote

  5. #5
    mTOR master daniel327's Avatar
    Join Date: Aug 2009
    Posts: 4,252
    Rep Power: 18455
    daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000) daniel327 is a splendid one to behold. (+10000)
    daniel327 is offline
    Your ribs are flexible and can cope with an impact from a failed lift. Just set the safety bars at the next hole below your chest height.
    Reply With Quote

  6. #6
    In it for the gainz RestoringTally's Avatar
    Join Date: Sep 2011
    Location: Knoxville, Tennessee, United States
    Age: 65
    Posts: 1,683
    Rep Power: 18960
    RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000) RestoringTally is a splendid one to behold. (+10000)
    RestoringTally is offline
    My rack has holes that are 3" apart. I have two boards that are 1" (3/4" actually) thick that I place under my flat bench. This allows me to have my spotter bars at a height that I am comfortable with. If you are worried about your feet being further from the ground, use a piece of plywood.

    Our ribs may be flexible, but 3" is a big difference between not being able to touch your chest to bruising your ribs.
    O─O York Barbell Crew #53 O─O
    ─█────█─ Ivanko Barbell Crew #63 ─█────█─
    ─────────────────────────────────────────────────────────
    My goal is to have so much equipment that I don't have room to workout. I am almost there. :)
    ──────────────────────────────────-───────────────────────
    1st Meet Nov 2014 Push-Pull: 225 - 325 @ 194 Masters 59
    Reply With Quote

  7. #7
    Registered User Lifts4longevity's Avatar
    Join Date: Apr 2017
    Location: United States
    Age: 37
    Posts: 137
    Rep Power: 692
    Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500) Lifts4longevity is a jewel in the rough. (+500)
    Lifts4longevity is offline
    I'm just finishing up the safety arms for my new squat rack and I added 1/4" UHMW material on the top and outside of the safety arms, but I also have strips of 1/2" stall mat that I cut to shim the bar up if needed.

    I am still designing the bar stops on the end of the safeties, so I haven't decided how to easily add/remove the strips of stall mat just yet. I have a few ideas though. You could easily add UHMW, plywood strips, aluminum strips, or even hose/tubing/bushings (etc) over the barbell shaft itself to shim the bar up off the safeties.

    Also, if your rack doesn't have 1" Westside hole spacing, you can always layout and drill a hole between the factory holes, just in the single spot where you need the safeties for benching. A cheap home drill press would be best, but if you're ambitious (and careful!), you could drill 4 holes by hand w/ a holesaw or a small selection of bits successfully using a drill or impact gun.
    I own my weights, but sometimes they own me

    Another skinny ectomorph on the journey to look like a buff mesomorph

    ***Cancer free since 2006, but always fighting the battle***
    Reply With Quote

  8. #8
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
    Location: ZG, Switzerland
    Posts: 748
    Rep Power: 7236
    Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000) Corbets is a name known to all. (+5000)
    Corbets is offline
    I have safety straps instead of metal safeties on my rack (Rogue RML-690). I find that this helps a lot, because I can adjust each side independently. The head side ends up a little lower than the foot side on the bench, so I can get the lowest point of the strap just at the point of my chest where I touch.

    Also, I can work it out so that the strap is just about half an inch below my chest *when in an arch* so that when I lay flat, it’s actually above my chest.

    That makes me feel pretty safe, and might be worth consideration.
    My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551

    My Strava profile: https://www.strava.com/athletes/3015113
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts