Muscles trained: Chest, shoulders, triceps
Set the bench inside the rack at the appropriate angle, lie back, and lift the weight off the supports and away you go. The best part about using a rack or cage, is that if no one’s around to spot you, you can set the safeties just above your chest that if you get into trouble you can just set the bar down.
Muscles trained: Chest, shoulders, triceps
For this, a cage really works best. This challenging exercise is designed to strengthen your triceps for the lockout position of the bench press. They can be done with any angle press, but are most commonly used for flat bench presses. Set a bench inside the power cage and position the support bars so that they're just past the midpoint of the range of motion. After unracking the bar from the supports, lower it down until it make contact with the safety bars. Pause for a good second or two before pressing it back up until your arms are straight. Lower it again and repeat.