Squat racks are for much more than just huge lower body lifts–you can also use them to maximize training your chest. Here are the five best chest exercises you can do using your squat rack on International Chest Day.
You might not think of the squat rack as the standard equipment for training your chest, but you’d be amazed by how effective it can be to target your pecs safely.
As you’ll see below, there are plenty of exercises you can choose from to shred your chest and lift extra weight thanks to the squat rack.
Plus, we’ll cite a few of the top benefits of training your chest with a squat rack and offer a simple yet highly efficient Chest Day training session using the squat rack.
Your chest workouts will never be the same again… in a good way, of course ?.
Let’s jump in.
Why You Should Use a Squat Rack for Chest Day
Let’s be honest: squat racks are typically the undisputed heavyweight champion for leg exercises, but rarely factor into Chest Day.
But there are actually quite a few reasons that you should be using a squat rack for all of your workouts, not just squats.
I want to highlight the two BIG ones:
? Benefit 1: Safer Lifts
With the squat rack, you’ve got a lot more options on how high or low to set the rack. You can do incline, decline, flat, and upright presses all in the same machine, simply adjust the J-hook or cradle to your desired height.
When the time comes to lift, you’ve got the rack set just right so you can re-rack the weights if you’re struggling.
See also: Squat Rack Spotter Pins vs. Safety Straps: Pros, Cons, and Which One is Best
Because you can adjust the rack height, you’ll find the best squat rack chest exercises are much safer to execute even if you don’t have a spotter.
? Benefit 2: One Piece of Equipment to Do It All
With a power rack or squat rack, you’ve got a single piece of equipment that can be customized to do just about any kind of workout you want.
For example, when Chest Day rolls around, simply slide a flat or adjustable weight bench in place between the squat rack bars, and you’re ready for your favorite bench presses.
On Back Day, use the pull-up bar and you’re good to go. (See also: Best Squat Racks with Pull-Up Bars)
And, of course, you already know how to slay on Leg Day.
Thanks to the many attachments for squat racks available on the market, from cable machines to dip bar stations, you can transform the rack into a multi-functional, ultra-versatile piece of equipment that works out your entire body.
If you’re trying to keep your home gym from expanding too much, a squat rack is among the most useful pieces of equipment to buy because it’s so expandable and flexible.
Best Chest Exercises You Can Do with a Squat Rack
? Exercise 1: Bench Presses
Of course we’re going to start with bench presses!
They’re one of the “Big Three” powerlifts, and they’re as good as it gets for training your chest muscles, and they are hands-down one of the best exercises you can do with a power rack.
Bench presses maximize the recruitment of all your “push” muscles, including chest, triceps, and shoulders, helping you to develop greater power for all “push” exercises—including military presses, push-ups, and dips.
The great thing about doing bench presses with your squat rack is that you can easily shift between variations—incline, flat, decline, close-grip, wide-grip, etc.—by adjusting your bench and lowering the J-cups or cradle.
One piece of equipment to do all the many bench press variations!
To perform this exercise:
- Set the power rack’s J-cups or cradle to roughly stomach height. Load the weight as desired.
- Slide your weight bench in place between the squat rack’s bars. Set your bench to the correct angle for the exercise—angled upward for incline bench presses, flat for standard bench presses, and angled downward for decline bench presses.
- Lie on your back on the bench, reach up, and grip the barbell. Adjust your grip according to your intended exercise—hands 6-8 inches apart for close-grip bench presses, on the marked lines for standard bench presses, and 4-6 inches away from the rack for wide-grip bench presses.
- Inhale, then lift the bar from the cradle/rack. Squeeze your shoulder blades together behind your back, and keep your arms straight without locking out your elbows.
- Bend your arms to lower the weight slowly and under control toward your chest. Focus on squeezing your shoulders back so you emphasize your chest muscles.
- Lower until the bar is almost touching your chest (or touch your chest if you want).
- Exhale explosively as you push the barbell back up. Extend your arms but stop before locking out your elbows.
- Pause at the top for a 1-count, then inhale as you lower.
- Repeat as desired.
? Exercise 2: Dips
Dips are absolutely bad-ass for building triceps, but they’re also amazing for targeting your outer chest muscles.
They can use just your bodyweight, or you can increase weight (by hanging a disc plate from a dip belt) or decrease weight (by using an assisted dip machine) as desired.
See also: 6 Best Dip Belts for Weighted Dips
Most squat racks allow you to attach a dip station onto the rack so you can do dips without having to buy a separate machine. This is where those add-ons come in very handy!
To perform this exercise:
- Secure the dip station attachment onto your squat rack. Set it high enough that your knees won’t touch the ground when at the lowest point in your dip.
- Mount the dip bars by grabbing the bars and lifting your body off the ground, supported only by your arms. Keep your arms straight but DO NOT lock out your elbows. Locking out your elbows will take the weight off your triceps, both diminishing the effectiveness of the exercise and increasing your injury risk.
- Inhale as you bend your arms and lower yourself slowly and under control into the dip. Lower until your arms are bent at a roughly 90-degree angle.
- Exhale explosively as you push back up to near-full extension. Keep your elbows just slightly bent.
- Pause at the top for a 1-count. Inhale as you lower once more.
- Repeat as desired.
? Exercise 3: Incline Push-Ups
Incline push-ups are a great option for those who aren’t quite fit enough to knock out multiple sets of standard push-ups, but who want to work on building those critical muscles.
They’ll enable you to train your shoulders, triceps, and chest through the exact same range of motion as with standard push-ups but decrease the load just enough to make them possible for those struggling with bodyweight exercises.
They’re a great solution for building functional strength and training using your own bodyweight!
Plus, all you have to do to make the exercise more difficult is lower the bar, or you can make it easier by raising the bar.
To perform this exercise:
- Set the J-cups or cradle to roughly waist height. Load the bar, but don’t bother with weights, as they won’t be needed.
- Place your hands on the barbell and walk your feet backward until your bodyweight is leaning against the bar. Keep your glutes and core tight and your spine straight.
- Inhale as you bend your arms to lower your chest toward the bar. Lower slowly and under control, keeping your elbows close to your sides.
- Stop just before your chest touches the barbell.
- Exhale explosively as you push back up. Stop when your arms are at full extension but your elbows are not yet locked out.
- Pause at the top for a 1-count, then inhale and lower once more.
- Repeat as desired. If the sets are easily completed, lower the bar height one or two notches. If you’re struggling to complete the sets, raise the bar height one or two notches.
? Exercise 4: Chaos Push-Ups
Chaos push-ups are not for the faint of heart, but they are a truly amazing exercise for training your chest muscles using the instability that only bands (resistance bands and TRX bands) can offer.
Newbies will find they’re likely too hard, and they’re definitely more of an intermediate or advanced-level exercise.
But if you can knock out a set or two of these wicked push-ups, you’ll know you’re making great progress with your training goals.
To perform this exercise:
- Secure two resistance bands to your squat rack, looping them around the J-cup or cradle set to roughly chest height. (Make sure you’re using heavy resistance bands strong enough to sustain your weight.)
- Grip the resistance bands, walk your feet backward. and lean forward until you’re in a push-up position with your weight resting on your feet and the bands. Tighten your glutes and core and keep your spine neutral.
- Inhale as you bend your arms and lower your chest toward your hands. Fight to keep your hands as steady and stationary as possible, pressing against the resistance bands and using your core to maintain your posture.
- Exhale explosively as you push back up to near-full extension of your arms. Pause for a 1-count at the top, holding your body steady against the unstable resistance bands.
- Inhale and lower once more.
- Repeat as desired.
? Exercise 5: Decline Push-Ups
We’ve talked about how incline push-ups make the workout easier, but for those who want to make push-ups harder, you can add a decline to increase the amount of bodyweight resting on your hands.
The higher the bar and the greater the decline, the more weight your chest, shoulders, and triceps have to support through the exercise.
See also: The 7 Different Types of Squat Racks (and Benefits of Each)
Eventually, you can be working at such a steep angle that you’re virtually doing handstand push-ups, and that’s when you know you’ve pushed your fitness to the max!
But don’t worry if you’re not there yet. Start off with a gentle decline to give your upper chest muscles an excellent workout and make basic push-ups just a little more challenging.
To perform this exercise:
- Set the barbell to roughly knee height. Don’t bother loading weight; you won’t need it.
- Stand facing away from the squat rack. Get down on your hands and knees, then lift your feet to place them on top of the barbell. Your body will be at a decline angle—shallow at first, but easily adapted by raising the bar.
- Inhale and bend your elbows to lower your body toward the floor in the standard push-up. Keep your spine straight, tense your glutes and core, and focus on letting your chest, shoulders, and triceps do all the work.
- Stop when your face is nearly touching the floor.
- Exhale explosively as you push back up to near-full arm extension. DO NOT lock out your elbows, but keep them slightly bent to maximize triceps engagement.
- Pause at the top for a 1-count, then slowly lower once more.
- Repeat as desired.
Sample Chest-Focused Workout You Can Do With a Squat Rack
Time to put it all together into one kickass chest workout using your squat rack!
Bench Presses: 3 sets of 8-12 reps, with 90 seconds of rest between.
Decline Bench Presses: 2 sets of 8-12 reps, with 60 seconds of rest between.
Incline Bench Presses: 2 sets of 8-12 reps, with 60 seconds of rest between.
Incline or Decline Push-Ups (depending on your skill level): 3 sets of 8-12 reps, with 60 seconds of rest between.
Chaos Push-Ups (if you’re advanced enough to hack it): 2 sets of 8-12 reps, with 60 seconds of rest between.
Dips: 2 sets of 8-12 reps, with 90 seconds of rest between.
The Bottom Line
The squat rack is a truly multi-functional piece of gym equipment that will change the way you train and take your workouts to the next level.
You can incorporate any or all of the exercises recommended above into your weekly Chest Day workouts and see a marked improvement in your lifts.
More Squat Rack Training Guides
⭐ 10 Best Squat Racks for Home and Garage Gyms. A squat rack is the best purchase you can make for your workout goals. Here’s a detailed buyer’s guide and the best squat racks on the market right now for home gyms.
How Much is a Squat Rack? (Cost of Every Kind of Rack). Squat racks are one of the best investments you can make for your lifting goals. Here’s a look at the cost of each type of squat rack, some of the hidden costs of buying a rack, and why they can be so expensive.
