The decision between a power rack and a functional trainer is a pivotal one: the power rack offers traditional strength training and heavy lifting, while the functional trainer introduces versatility with cable-based exercises for targeted muscle engagement.
In this article we'll break down three of the most common exercises with variations for each machine. After reading about these details and nuances, you will be armed with the insights you need to make the best possible decision – one that aligns perfectly with your fitness objectives and propels you toward optimal results.
How are lifts different on a power rack vs a functional trainer?
In the world of exercise equipment, there have been two key players in the realm of strength training: the power rack and the functional trainer. Both machines offer a path to strength, muscle growth and overall health yet they differ significantly in their design, mechanics and in the way they lift. Below we take a closer look at the differences between the two equipment and how it's used for different exercises.
Bench press
Power Rack: Barbell Bench Press
Setup and positioning
Position the bench inside the power rack, aligning the barbell with your chest level. Lie on the bench with your eyes directly under the barbell. Grip the bar slightly wider than shoulder-width. Plant your feet firmly on the floor for stability.
Execution
Unrack the barbell, lowering it to your chest while tucking elbows at a 45-degree angle. Push the barbell back up in a straight line, fully extending your arms. Focus on engaging your chest, shoulders, and triceps throughout.
Release and repetition
Lower the barbell under control to your chest, avoiding bouncing. Push it back up to the starting position. Perform desired reps while maintaining proper form and controlled movement. Rack the barbell safely once the set is complete.
Functional Trainer: Single-Arm Cable Chest Press
Set up and positioning
Attach a D-handle to the low pulley of the power rack. Position the bench inside the rack. Sit sideways on the bench, facing away from the pulley. Grab the handle with one hand, bringing it to your chest level. Plant your feet firmly for stability.
Execution
Push the handle forward in a controlled motion, extending your arm fully while rotating your torso slightly. Focus on engaging your chest muscles as you press. Keep your core tight for balance and stability.
Lowering and repetition
Gradually return the handle to your chest under control, allowing a stretch in your chest muscles. Perform the desired reps on one side, then switch to the other. Maintain a smooth and controlled movement throughout.
Functional Trainer Advantage
Functional trainers often feature adjustable cable arms that allow for various pressing angles and unilateral movements. This versatility enables incline, decline, and flat bench press variations without needing to adjust a bench's position or angle. Additionally, functional trainers provide constant tension throughout the movement, emphasising muscle engagement through both the concentric and eccentric phases. When you are deciding between a functional trainer vs a power rack, this is a crucial consideration.
Power Rack Comparison
While power racks offer a traditional bench press setup, the fixed horizontal movement might limit muscle activation and variability. Adjusting the bench angle or incorporating unilateral movements can be less convenient in a power rack setup.
Deadlift
Power Rack: Conventional Barbell Deadlifts
Setup and positioning
Position the barbell inside the power rack at shin height. Stand facing the bar with feet hip-width apart. Grip the bar with hands shoulder-width apart, palms facing you. Bend at the hips and knees to reach the bar while keeping a flat back.
Execution
Engage your core, lift your chest, and drive through your heels. Lift the bar by straightening your hips and knees simultaneously. Keep the barbell close to your body as you stand up straight, hips and shoulders rising together.
Lowering and repetition
Lower the bar down by hinging at the hips and bending your knees. Maintain a controlled descent, keeping the barbell close to your legs. Repeat for the desired reps, ensuring proper form and maintaining a strong, neutral spine throughout.
Functional Trainer: Romanian deadlifts with cable attachment
Setup and positioning
Attach a handle to the low pulley of a cable machine. Stand facing the machine with feet hip-width apart. Hold the handle with both hands in front of your thighs. Maintain a slight bend in your knees and keep your back straight.
Execution
Hinge at your hips, pushing them backward while maintaining a flat back. Allow the handle to move down while keeping it close to your body. Feel the stretch in your hamstrings as you lower the handle. Keep your core engaged and shoulders retracted.
Lowering and repetition
Reverse the movement by driving your hips forward, returning to the starting position. Maintain control throughout the motion. Perform desired reps, focusing on the hamstring engagement and controlled form.
Functional Trainer Advantage
Functional trainers equipped with cable attachments enable Romanian deadlifts, mimicking the hip hinge motion with constant resistance throughout. This controlled tension enhances muscle engagement and minimises the risk of lower back strain. Moreover, the adjustable cable positions allow for single-leg deadlift variations, promoting balance and stability.
Power Rack Comparison
Conventional barbell deadlifts in a power rack are limited by the linear bar path and potential for muscle imbalances. Romanian deadlifts might lack the same constant tension as functional trainers, reducing the effectiveness of the eccentric phase.
Pull-Ups
Power Rack: Pull-ups on a pull-up bar
Setup and positioning
Adjust the pull-up bar on the power rack to a suitable height. Stand beneath it with your feet together or slightly apart. Reach up and grip the bar with palms facing away, hands wider than shoulders. Hang freely, arms fully extended.
Execution
Bend your elbows and engage back muscles. Pull up smoothly, focusing on squeezing shoulder blades and using lats. Keep core engaged. Continue until your chin clears the bar.
Lowering and repetition
Lower with control, fully extending arms. Maintain back tension while descending. Perform desired reps, ensuring controlled motion. Allow full hang before next pull.
Functional Trainer: Cable-assisted pull-ups
Setup and positioning
Attach a handle to the high pulley of a functional trainer. Adjust the weight to a suitable level. Stand beneath the pulley, holding the handle with an overhand grip, hands slightly wider than shoulder-width apart. Keep your body centred under the attachment point.
Execution
Begin the pull by bending your elbows and engaging your back muscles. Pull your body upward, focusing on squeezing your shoulder blades together. Keep your core engaged for stability. Continue until your chin passes the attachment point.
Lowering and repetition
Gradually lower your body, extending your arms fully. Maintain controlled movement throughout. Perform desired reps, utilising your legs for assistance as needed. Decrease assistance over time to build strength.
Functional Trainer Advantage
Functional trainers with attached pull-up bars offer the advantage of adjustable cable arms that can provide assistance or resistance to pull-ups. This allows for custom levels of difficulty and progression, making pull-ups accessible for beginners or adding challenges for advanced users. The guided cable movement also reduces strain on joints and enables a wider range of grip options, targeting different muscles.
Power Rack Comparison
Pull-ups on a power rack might be limited by the user's body weight and strength level. Traditional pull-up bars lack the assistance and customisation options that functional trainers offer, potentially making pull-up progression more challenging.
Start your fitness journey today with GymQuip
The choice between a power rack and a functional trainer carries significant weight in your fitness journey. GymQuip is second-to-none in sales and customer service, and we won’t rest until we help you make the perfect choice for your needs and goals. Call or stop by our showroom today, and be sure to ask about our price-match guarantee.