Hazard is a home rule-class city in and the county seat of Perry County, Kentucky, United States. The population was estimated to be 5,346 in 2014.
Directions: 1  Place a flat bench in the middle of the power rack. 2  Set the safety bars around the height of your sticking point (roughly 6-8 inches away from full extension). 3  Load the bar with 10%-20% more weight than you would normally use for 10 reps.  Lie down and unrack the barbell.
If the height is correct, the bar should touch your chest without hitting the pins. While the bar is at the bottom position, relax your arch and flatten your back. The bar should be able to land safely on the safety pins of the rack. Hereâs what it looks like once the safety pins are set up inside of a power rack: