Comments on: 8 Ways To Bench Press Safely Without A Spotter

By: Chris

Chris — Wed, 18 Feb 2009 22:12:34 +0000

Hi Mark,

Thanks for addressing the training without a spot issues as requested! Whilst some of these are obviously common sense, it’s great to get tips and tricks off others. Personally, I’m using dumbbells for chest exercises rather than bench press at the mo – but the problem is i’m getting to a weight which is hard to get in to the starting position – so will be moving to bench press.

Keep up the good work!

Cheers,

Chris

By: Mark McManus

Mark McManus — Wed, 18 Feb 2009 20:55:43 +0000

Exactly, Mark. Like I say early in the article, just use a rack. If you don’t have one, there’s no spot and you get in trouble, roll that thing off of you and hope no-one notices 😉

By: Mark L

Mark L — Wed, 18 Feb 2009 20:33:34 +0000

Having to tilt the bar and let the weights slide off one side, then “catapault” off the other side is a sign that you have used too much weight or too many reps, and it’s a fantastic way to injure yourself. It’s just not safe to to this,I have had to do this on more than on e occasion while younger, and it’s embarassing.

Why risk an injury doing this and having to spend time not being able to train? Not recommended. Use a rack, or a spotter, a proper grip, and you won’t have to embarass yourself like this. I wouldn’t use the “roll of shame” for this reason either, I use a rack so I can push myself to failure in complete safety, with total confidence. I’m sure the author is suggesting this only as a last resort after making a mistake, why else would “shame” be in the title?

By: Felonist

Felonist — Wed, 18 Feb 2009 17:54:29 +0000

#8? Roll of shame – this is a terrible piece of advice and can result in some major injuries. How can you even suggest this?

If you are working without a spotter then to not put plate holders / squeazers on your barbell – if the bar comes down on your chest let it rest there and then slowly tilt the bar to one side so that the plates slide off – hold the bar firlmly as it will “catapult” slightly to the other side as those weights fall off. then you take then end that is in the air and move it to behind you and you sit up. its that simple and controlled and no injury of a crushed / bruised rib cage or black and blue stomache.

By: johnny

johnny — Wed, 18 Feb 2009 15:30:52 +0000

Ya it’s funny until someone gets hurt. I see this kind of stuff everyday at my gym. The gym is located close to a high school. So we get all the superstars coming in. Just 2 days ago a kid I’ve never seen before and I doubt he’s ever seen a gym better sets up his bench with 45s and 25s per side not even secured he lies down flat bench and surely enough oooops there goes one side ooooops oh no the other side

By: Andrew Mast

Andrew Mast — Tue, 17 Feb 2009 14:11:15 +0000

I use dumbbells which is a good alternative for me.

By: HorsePower nyihaa

HorsePower nyihaa — Tue, 17 Feb 2009 04:28:28 +0000

thanks for the tips and the time n effort you put into your articles. i just discovered this website not long ago and its very helpfull.

By: Mark

Mark — Tue, 17 Feb 2009 04:22:45 +0000

Sorry, you CAN push it. Not “get”

By: Mark

Mark — Tue, 17 Feb 2009 04:21:36 +0000

Using the rack means you get push it and safely get that one extra rep. Well worth it.

By: Marc David

Marc David — Tue, 17 Feb 2009 01:24:34 +0000

Mark,

Some nice tips. Especially #1. I gave it a Stumble as well.

By: Mark McManus

Mark McManus — Mon, 16 Feb 2009 23:43:05 +0000

Thanks iRobot. DB’s are fine up to a point, but once you start moving into heavy weights they become awkward to work with.
Get a power rack, you won’t regret it. 🙂
Mark

By: iRobot

iRobot — Mon, 16 Feb 2009 23:27:46 +0000

It’s funny you made this article, I Just made a thread of this on bodybuilding.com forums about the same exact thing. You pretty much covered all the bases. I’m in the process of ordering a power rack as soon as my tax refund comes in. Only other thing I could add, would be to use dumbells instead of a straight bar for safety concerns, but it’s not the same to me. Great article.