Benching without spotters Benching without spotters

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 14

Thread: Benching without spotters

  1. #1
    Join Date
    Mar 2008
    Posts
    29

    Default Benching without spotters

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Hi

    I'm coming to the point where my bench press is about to hit the limit and although it's not at a weight where my arms will snap and drop the bar on myself, eventually I will be unable to finish my sets. The issue is I have no spotter, so if I do get stuck I'll have to roll the bar down me, which would be unfortunate, painful and a touch embarrassing, do you think I should switch to dumbells which I could just drop to the floor if I get stuck, but is harder to get in position to bench press?

    Thanks for any reply

    Chris

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    40,053

    Default

    You can avoid being stuck on the bench by learning how to gauge whether or not your next rep will go. This requires that you be conservative but observant. BUT, if you train by yourself and there is the slightest danger that you could get stuck, NEVER COLLAR THE BAR. This way you can always dump one side off and get it off of you before the darkness closes in for the last time. This is very important: the bench press is where virtually all of the fatalities associated with weight room activity occur, usually guys training alone that get a crush injury or suffocation. So,TAKE THE COLLARS OFF THE BAR IF THERE'S ANY DANGER AT ALL OF GETTING STUCK UNDER THE BENCH PRESS.

  3. #3
    Join Date
    May 2008
    Posts
    258

    Default

    Another option is something I did years ago when training by myself. I would bench in the squat rack with the safety bars set at a point that was just below my chest, but just above my abdomen. That way, if I got stuck, I could just roll it off my chest onto the safety bars. Now, this might not work for some body types. But it offers another option for those who must bench solo.

  4. #4
    Join Date
    Dec 2007
    Posts
    40

    Default

    Quote Originally Posted by TravisRussellDC View Post
    Another option is something I did years ago when training by myself. I would bench in the squat rack with the safety bars set at a point that was just below my chest, but just above my abdomen. That way, if I got stuck, I could just roll it off my chest onto the safety bars. Now, this might not work for some body types. But it offers another option for those who must bench solo.
    +1

    The bench I use exclusively among the dozen or so at my gym has a rack built into it! These holes are closer together than on the typical power rack, so it works well. The bars are low enough so that they don't interfere with a light touch of the chest. If I fail, I can release the arch in my back and the bar will rest gently on the pins until I either snake my way out or wait for some kind soul to assist me.

  5. #5
    Join Date
    Mar 2008
    Location
    Denver CO
    Posts
    6,644

    Default

    If theres a kind soul to pick the bar oof your chest, why can't you get a spot?

  6. #6
    Join Date
    May 2008
    Location
    South of Austin, TEXAS
    Posts
    73

    Default

    I just wanted to echo Coach Rip's statement and add that a few years ago a high school kid in my hometown died after trying to roll the bar down himself. He complained that night of his stomach hurting, and his family took him to the hospital where he died of internal injuries.

  7. #7
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    40,053

    Default

    Yes, it happens. Rotten deal. Don't collar the bar if you're benching alone.

  8. #8
    Join Date
    Oct 2007
    Posts
    102

    Default

    One thing you may try is collaring one side only. That way you can dump the plates on that side and tip the bar off to the other, without the double seesaw of having to pile the weight off both sides.

  9. #9
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    40,053

    Default

    If you do that and dump the plates, what do you suppose the collared side will do, and what will that do to the bar? And your wall/floor/aquarium?

  10. #10
    Join Date
    Oct 2007
    Posts
    102

    Default

    starting strength coach development program
    Hit the floor. Who benches in their aquarium? Except the guy on YouTube.

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •