I was wondering how I could bench press without someone to prevent the bar from falling down because I never do bench press in the gym and I hear from everybody that's it's an exercise that you should do.
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Thread: bench pressing on my own
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11-07-2018, 01:44 PM #1
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11-07-2018, 01:49 PM #2
If you're going to bench without a spotter, there's two ways to do it safely:
1. Bench in a rack with the safety bars set at an appropriate height so that if you can't complete a rep, you can just roll the bar down your body until it rests on the safety bars and then climb out.
2. Don't use clips so that if you can't finish a rep, you can just tilt the bar to the side and dump the plates.
I prefer option 1.
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11-07-2018, 01:51 PM #3
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11-07-2018, 01:52 PM #4
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11-07-2018, 02:54 PM #5
Easiest thing ever once you get used to it. Assuming since youre asking this question youre new to lifting and probably aren't moving significant weight. Use clips **** a cage. If you bet buried roll that **** onto your stomach/upper waist and sit up then you can easily take it to the ground if you take it slow and aren't soft. I do it all the time with 250
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11-07-2018, 03:08 PM #6
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11-07-2018, 05:32 PM #7
when benching on your own:
1. you need to have confidence and no ego
2. form and techniques must be on point
3. learn to dump the weights. either clip the weights and do the roll of shame if you can't move the bar completely balanced on both on the way up, or if you can move the bar equally you don't clip on the weights, and when you get stuck you just slowly lower the bar back to your chest and simply tilt the bar to one side to dump the weights, and then gravity will pull the other side down and you're out. the safest method is to use the power rack if you don't feel safe dumping the weights or doing the roll of shame.
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11-08-2018, 10:06 AM #8
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11-08-2018, 10:41 AM #9
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11-08-2018, 10:54 AM #10No brain, no gain.
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11-08-2018, 11:37 AM #11
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11-13-2018, 07:17 AM #12
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11-13-2018, 07:37 AM #13
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11-14-2018, 02:00 PM #14
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11-14-2018, 08:25 PM #15
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