You can even bench press with a half rack! We'll show you how to choose one and introduce some recommended muscle training menus.
The half rack is a compact gym equipment that allows you to do weight training such as bench press and barbell squats at home. When thinking about training that you can do at home, some people may have the following concerns:
- I want to do heavy weight training at home.
- I want to know what you can do with a half rack and how to choose one.
- I want to know how to create an environment at home where I can do the same kind of training as I would at a gym.
This article will explain in detail the features of the half rack, recommended muscle training menus, points to note, etc. Please refer to it when considering a half rack for your home gym.
What is a half rack?
The half rack allows you to train heavy weights at home . When introducing a half rack, you need to select a product that suits your training environment.
To understand the features of a half rack, it is best to compare it with a power rack, which has better stability and load capacity. Below, we will explain the features of a half rack and how it differs from a power rack.
Features of Half Rack
The half rack is a training device that can use barbells and plates, and has a simple structure with two or four supports. It can be set up in a small space, so you can do serious weight training even in a limited space at home. Even busy people can save the trouble of going to the gym.
Half racks are designed to accommodate a wide variety of training. In addition to basic weight training such as barbell squats and bench presses, some are designed for bodyweight training such as chin-ups and dips.
Before purchasing, consider what type of training you want to do and where you will place it, which will help you choose the best half rack.
Differences from a power rack
Both power racks and half racks are important pieces of equipment to support weight training, but there are big differences in their structure and the space they require.
Power racks consist of four or six posts and are fully enclosed, making them highly safe. They are particularly suitable for heavy weight training, and the long safety bars allow you to handle heavy weights with confidence.
On the other hand, half racks have two or four posts and do not require as much space as power racks, making them easy to set up at home . Another attractive feature is that they are relatively inexpensive to purchase.
However, half racks are inferior to power racks in terms of stability and safety. It is important to consider which to choose depending on the content of your training and the space available for installation.
If you want to know more about power racks, please refer to the following article. It introduces how to use a power rack and recommended muscle training menus.
How to choose a half rack
When choosing a half rack, check the following four points.
- Is the desired training possible?
- Is it the right size for the space?
- Are there any problems with load capacity and safety?
- Is it within the range of what you can reasonably afford?
We will explain in detail how to choose each one.
How to choose: Can you do the training you want?
When choosing a half rack, it is important to make sure it can perform the training you want to achieve.
It is likely that you can do the big three exercises of bench press, squat, and deadlift regardless of the product, but chin-ups and dips are limited to products that support them. Before purchasing, check the details to see if it is compatible with the training you want to do.
Choice 2: Is the size appropriate for the space?
For home gyms, the installation space is limited, so a compact half rack is an attractive item. However, before purchasing, it is important to measure the dimensions of the installation location and make sure the rack will fit.
If you do not check whether the width, height, and depth of the rack are sufficient, problems will occur such as the bar not fitting in the room or hitting the furniture or wall during training. Be sure to understand the dimensions of the rack and the size of the installation location in advance and choose an appropriate half rack.
How to choose 3: Are there any issues with load capacity and safety?
When choosing a half rack, it is important to carefully check the load capacity and safety.
Compared to power racks, half racks often have a lower weight capacity, so be sure to check the maximum weight capacity of the rack before purchasing. If you are doing heavy weight training, you need to choose a half rack with a sufficient weight capacity.
Another important thing to check is whether the equipment has a safety bar. If there is a safety bar, it will be able to safely support the weight even if you are unable to support the weight during training.
How to choose 4: Is it within your budget?
Half racks are often cheaper than power racks, but they are not cheap. It is important to consider your budget and introduce them within your means. Compare prices and features on multiple sales sites before purchasing.
You can also keep costs down by taking advantage of set products and sales. Plan your purchases so you don't exceed your budget and create a training environment that's easy to maintain.
Recommended muscle training menu and how to use the half rack
Here are six recommended muscle training exercises you can do using a half rack.
- Bench Press
- Deadlift
- Barbell Squats
- Shoulder Press
- Chin-up
- Dips
We will explain in detail each muscle training menu and how to use the half rack.
Menu 1: Bench press
The half-rack bench press is a basic exercise for training the pectoral and triceps muscles.
With an adjustable bench, you can also perform incline and decline bench presses, which allow you to finely train the upper and lower pectoral muscles, respectively.
The pliers press is performed as follows:
- Place a bench on a half rack and set up a barbell.
- Adjust the safety bar to the appropriate height
- Lie on your back and grab the barbell with your hands slightly wider than shoulder width.
- Lift the barbell and slowly lower it towards the center of your chest.
- Repeat the movement and then return the barbell to the rack
The key points for bench pressing are as follows:
- Adjust the height of the safety bar so that it is slightly lower than the chest and does not put pressure on the neck when the barbell falls.
- Don't use momentum, just control your movements
Menu 2: Deadlifts
Deadlifts are an effective exercise that trains the muscles of the back, legs, and buttocks at the same time. Since they involve heavy weights, you need to be careful about the load capacity and noise. Deadlifts are performed as follows:
- Place the barbell on a half rack
- Grip the barbell firmly with your hands shoulder-width apart
- Keeping your back straight, lift the barbell up with your chest out
- Slowly lower the barbell
- Repeat the movement and then return the barbell to the rack
The key points for deadlifting are as follows:
- Set the safety bar at an appropriate height below the knees
- When you stand up, stand upright and keep your back muscles contracted
- Keep the barbell close to your body
Menu 3: Barbell squats
The half-rack barbell squat is a workout that targets the major muscles of the lower body, including the quadriceps, hamstrings, and glutes. To perform a barbell squat, follow these steps:
- Place a barbell on a half rack and carry it behind your neck and over your shoulders.
- Stand with your feet shoulder-width apart and bend your knees to lower the barbell
- When your thighs are parallel to the floor, straighten your knees and return to the starting position.
- Repeat the movement and then return the barbell to the rack
Here are some key points for barbell squats:
- Set the barbell slightly below shoulder height
- Be careful not to let your knees go beyond your toes
- Keep your chest up and your back straight
Menu 4: Shoulder press
The half-rack shoulder press is a training exercise that strengthens the shoulder muscles (deltoids) and creates powerful shoulders. The shoulder press is performed as follows:
- Place the barbell on a half rack
- Lift the barbell in front of your chest, at chin height
- Extend your elbows and raise the barbell over your head
- Slowly lower the barbell to chin height
- Repeat the movement and then return the barbell to the rack
The key points for shoulder press are as follows:
- Grip the shaft wider than shoulder width
- Be careful not to turn your elbows outward
- Be careful not to arch your back when lifting the barbell
Menu 5: Chin-ups
Chin-ups using a half rack are a training exercise that focuses on the latissimus dorsi, biceps, and pectoral muscles. However, this is only available for products that come with a chin-up bar. Chin-ups are performed as follows:
- Grip the bar firmly and lift your body completely off the ground.
- Bend your arms and lift your body towards the bar
- Slowly lower your body to the starting position
- Repeat the movement, then release your hands and descend.
The key points of chinning are as follows.
- Keep your spine straight without bending your waist
- Stabilize the body so that it does not shake
- Bring your shoulder blades together to work your back
Menu 6: Dips
Dips performed on a half rack are an effective way to train your triceps and pectoral muscles by supporting your body with only your hands. However, this is only available for products that come with a dip bar. The steps for dips are as follows:
- Grab the dip bar and lift your body up
- Cross your legs and bend them slightly, leaning your upper body forward a little.
- Bend your elbows and lower your body
- Once you've lowered it to its limit, quickly return it to its original position.
- Repeat the movement and then step off the bar.
The key points for dips are as follows:
- Leaning your torso forward works your pectoral muscles, while keeping your torso vertical works your triceps.
- Keep your chest up and maintain good form
- Do it at a safe height and don't push yourself too hard.
Recommended half rack
Here are three recommended half racks available at Uchino Gym.
- REP Fitness PR-5000 Half Rack
- Panatta FITEVO Half Rack
- Panatta FREEWEIGHT HP Half Rack HP Full
We will explain each recommended half rack in detail.
Recommendation 1: REP Fitness PR-5000 Half Rack
The REP Fitness PR-5000 Half Rack is a high-end model that offers the safety and versatility required for strength training. The PR-5000 Half Rack is compact and affordable, making it ideal for home gyms.
Product specifications are as follows:
- Height: 203cm or 236cm
- Width: 129cm
- Depth: 122cm
- Weight: Approx. 190kg
- Load capacity: 454 kg
The PR-5000 half rack features durable arms for safe training. In addition, the pull-up bar comes with a standard bar and a multi-grip bar, allowing for a variety of training.
The PR-5000 Half Rack is highly cost-effective and comes with a wide range of attachments to meet a wide range of training needs. It is a recommended product for those who are considering setting up a home gym.
>>REP Fitness PR-5000 Half Rack
Recommendation 2: Panatta FITEVO Half Rack
The Panatta FITEVO Half Rack is an excellent training device that combines the functionality of storing plates with high durability. The Panatta FITEVO Half Rack is a product that can be used in home gyms, and is characterized by its ease of use and storage.
Product specifications are as follows:
- Height: 230cm
- Width: 155cm
- Depth: 150cm
- Weight: 145 kg
- Load capacity: 400kg
The appeal of the Panatta FITEVO half rack is that it comes with six plate horns, allowing you to store your weight plates efficiently. In addition, its sturdy construction and high durability allow you to train with peace of mind.
The Panatta FITEVO Half Rack is a recommended product for those who want to make effective use of space while creating an efficient training environment.
Recommendation 3: Panatta FREEWEIGHT HP Half Rack HP Full
Panatta FREEWEIGHT HP Half Rack HP Full is a highly functional half rack that allows for a variety of training. It is ideal for those who want to increase variety as it allows for a wide range of training such as chin-ups and dips. It comes with 8 plate horns, which are convenient for storing plates.
Product specifications are as follows:
- Height: 230cm
- Width: 160cm
- Depth: 170cm
- Weight: 280 kg
- Load capacity: 400kg
The Panatta FREEWEIGHT HP Half Rack HP Full is a highly versatile and durable product, recommended for those who want to do serious gym-level training.
>>Panatta FREEWEIGHT HP Half Rack HP Full
Recommended items to use with the half rack
Here are three recommended items to use in conjunction with a half rack or power rack.
- barbell
- plate
- Training bench
We will explain each item in detail.
Item 1: Barbell
When using a half rack, you need a barbell. Since you can apply a higher load than with bodyweight training, you can effectively stimulate your muscles. It is important to choose a barbell that has a large load capacity and is easy to hold.
At Uchino Gym, we recommend the Colorado Bar 20KG. The Colorado Bar 20KG is durable and has excellent grip, making it suitable for a variety of training. The smooth sleeves and knurling make it easy to hold and comfortable to train with.
>>REP Fitness Colorado Bar 20KG
Item 2: Plate
When training with a half rack, you will also need to prepare plates. Select plates according to the training you want to do and the weight you can handle.
At Uchino Gym, we recommend the "Urethane Equalizer Plate." It is coated with high-quality urethane and is odorless and smooth to the touch. It is durable and has excellent shock absorption, and minimizes noise during deadlifts. When choosing a plate, it is also important to choose one that does not damage the floor.
>>REP Fitness Urethane Equalizer Plate
Item 3: Training bench
To perform exercises such as bench press, you will also need a training bench. In particular, an adjustable bench that allows you to freely change the angle will allow you to train in incline and decline positions, expanding the variety of exercises.
The adjustable bench allows you to adjust the angle of the backrest. It can accommodate a wider variety of training than a flat bench and can train small muscles.
The following article on adjustable benches provides detailed information on how to use them and the recommended training exercises. Please take a look if you are interested.
>>15 ways to use an adjustable bench | Recommended training exercises you can do at home
Points to note when installing a half rack
There are three things to keep in mind when installing a half rack:
- Tip 1: Take measures against noise
- Caution #2: Avoid scratching the floor
- Tip 3: Always use the safety bar
Let's take a look at the points to note for each.
Tip 1: Take measures against noise
When setting up a home gym, noise control measures are necessary to avoid disturbing your neighbors.
When hanging the barbell on the safety bar or rack, laying a rubber sheet or towel on the floor can significantly reduce the metallic noise. Also, using soundproof curtains or soundproof mats can prevent the sound from spreading. Don't forget to be considerate of those around you, especially by refraining from training early in the morning or at night.
Caution #2: Avoid scratching the floor
When setting up a home gym, you need to be careful not to damage the floor, especially when using half racks and barbells, as the weight of these items can damage the floor.
It is a good idea to lay a floor mat to prevent scratches on the floor. Please refer to the GYMMAT article for information on how to arrange the mats on the power rack.
>>Power rack floor mat arrangement pattern
Tip 3: Always use the safety bar
Be sure to use a safety bar when training. The safety bar is an important safety device to protect yourself from falling weights. If you do not use a safety bar, especially when handling heavy weights, the weight may fall on your body and cause serious injury or even death.
Even when handling light weights, it is important to get into the habit of always using the safety bar. Don't be overconfident and train safely.
Enjoy serious training such as bench press with a half rack
The half rack is a gym equipment that allows you to do serious weight training such as bench press. In this article, we will explain in detail the features of the half rack, the muscle training menu that can be used, and points to note.
When introducing a half rack, it is necessary to choose one that suits the purpose of your training and the environment, such as the dimensions and weight capacity . Introducing the appropriate half rack, you can enjoy full-scale weight training at home.
For those who want to do serious weight training at home, the Uchino Gym website introduces various equipment. If you are interested, please refer to the link below.
