Bench Pressing Alone

[smellslikepoo]

Last week I was on my last set of bench presses and just tried to push one more rep. I quickly realized there was no way in hell that bar was getting back up to the top notch and quickly tossed it onto the lower rack. This really shook me up and I'm not sure wtf I was doing bench pressing alone. Now I don't even understand how most people can do this. My arms totally gave out and the bar was only a couple inches from missing that lower rack and killing me. At my gym i rarely see people spotting for one another. Is there a secret to bench pressing alone? I think right now I'd be too scared to lift heavy or go anywhere near fatigue on the bench =/

[MGBaller]

If theres no one to spot you, I would never recommend benching by yourself. Sometimes you think you can jack up another rep but really you cant. Switch to dumbbells if you cant get a spotter

[Doomster23]

Don't pin your weights on. If worst comes to worst you can maneuver the bar so that the weights roll off, then ditch the bar.

Regardless you should be with a spotter, if not just dumbbell press.

[maori-rap]

I had a 225lb barbell come down on me during my last benching sesh. The crazy thing is I genuinely thought I had enough power to drive it back up.

I lowered it to my stomach, pushed it to my waist and sat up via a swing movement, then just grabbed the BB double overhand and walked it slowly to a safe spot.

No harm done, but defo not a smart move and not a safe one.

[HernSmash]

i try not to do weight that isnt in the 10 rep range. sometimes you just gotta put that ego aside and rack the bar.

[Bostongeorge617]

Don't pin your weights on. If worst comes to worst you can maneuver the bar so that the weights roll off, then ditch the bar.

This right here. Don't put the collars on the end. If you get stuck, tilt one side until they fall off and then drop the other side in a controlled manner.

Some of the other guys have posted a youtube vid of a method to swing it down your torso in a smooth motion (I'm sure one of the vets can dig it up for you) but I've never enjoyed much success using that technique.

[Sprog]

Power rack

[Xizel]

I do it this way: http://www.youtube.com/watch?v=EZmMFBgvbXU

[smac898]

on another note, instead of bench press. you could always do plenty of cable flyes to blast your pecs, then head for a machine press to finish them off.

by no means a replacement for a conventional chest workout, but a safe way to reach failure without a spotter

[joeywhip]

Know your limits if you don't have a spotter.

[waynethepayne]

aint that bad i benched solo my entire time including maxes of around 300, after two hundred or so just go buy a power rack, i think benching solo is best way to learn what your limits are, although make sure you are within yelling distance of someone.

[J_Bo]

I really don't think it's a big deal. I've spent months working to failure by myself on bench. I've gotten stuck under more than 350 lbs. I just rest it on my chest, then roll it down to my waist and sit up.

[AirForceV]

Never ever put pins on the bar. Don't be doing Max 1rep.


ask people at the gym to help you out. Your ego should be left at the door.

[bobjenkins777]

I bench alone in a power rack sometimes. Usually ill have someone spot me to catch bad form. Spotters are good to watch your form also

[induced_drag]

I workout at home and dont have a spotter....(my 4 yo son does not count)

I just dont go below 3 reps. I know if I can get another rep or not.