Master Compound Lifts with the GXMMAT Power Rack for Ultimate Results
Compound lifts are the cornerstone of every serious strength training program.
These full-body movements engage multiple muscle groups simultaneously, allowing you to build strength, coordination, and muscle mass more effectively than any isolation exercise.
Without question, most compound lifts are best performed with bumper plate sets, change plates, and a sturdy power rack — ensuring your training is both safe and effective.
The GXMMAT Power Rack was built for exactly that — helping you train for strength, stability, and performance right in your home gym.
The Big Three Compound Lifts: Unlock Peak Strength with a Power Rack
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Barbell Bench Press
Muscles worked: Pectoralis major and minor, triceps, anterior deltoids
There’s a reason why every Monday at the gym is known as “International Chest Day.”
The bench press is the ultimate upper-body strength movement — it not only builds a strong, well-defined chest but also improves your overall pushing power and explosiveness.
A power rack plays a crucial role in bench press training. It allows you to lift and re-rack the bar safely, minimizing risk when training alone. Place your bench inside the rack and set the safety bars just below chest level. This setup lets you focus purely on your form and power output without fear of dropping the bar. When lifting heavier weights, if you fail a rep, the safety bars will catch the barbell — preventing accidents and letting you train with confidence.
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Barbell Overhead Press
Muscles worked: Deltoids, trapezius, triceps, core
The standing overhead press builds total upper-body strength and stability. Compared to the seated version, it challenges your balance and engages your core and lower body for full-body coordination.
Using a power rack allows you to start each lift with the barbell set at shoulder height — eliminating the need to clean it from the floor each time. This not only saves energy but also helps maintain better lifting posture and rhythm. If you fail a lift, simply lower the bar safely onto the adjustable safety bars. This versatile setup makes the power rack ideal for home gyms — giving you flexibility and security in every session.
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Barbell Back Squat
Muscles worked: Quadriceps, glutes, hamstrings, core
Known as the “King of Strength”, the barbell back squat is one of the most effective full-body exercises. It strengthens your lower body and core while improving overall coordination and metabolic efficiency. With a power rack, you can easily adjust the bar height to match your preferred squat position, ensuring smoother and more natural lifts.
The built-in safety bars provide essential protection, letting you push your limits without worrying about potential mishaps.
Conclusion: 3 Lifts + 1 Power Rack = Unlimited Potential
If your goal is to build strength fast and achieve a balanced physique, start with these three compound lifts: squat, bench press, and overhead press. They’re the foundation of all strength training — and the ultimate test of overall power.
The Power Rack is your key to performing them safely and effectively at home. Whether you’re focused on getting stronger, building muscle, or simply training smarter—One power rack is all you need to start your journey toward true strength.
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