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  1. #1
    Registered User levit12's Avatar
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    bench pressing on my own

    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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  2. #2
    Registered User daveminnich's Avatar
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    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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    Unregistered Mortar34's Avatar
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    Start with the bar and learn what weights you can manage. Also try dumbbells.
    "Life is hard. It's harder if you're stupid."

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    Registered User FaIIen's Avatar
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    If you're not sure you can complete a rep - don't go for it. Many of us always train without a spotter.

    Just start with low weights and gradually build up each session. (Follow a novice program like Fierce 5)
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    Registered User AlexMcG's Avatar
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    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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    Originally Posted by levit12 View Post
    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.
    If your benching without a partner I would do more repitions and less weight. Maybe 50%-75% of your max weight rep.
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    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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  8. #8
    Registered User Garage Rat's Avatar
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    I do them like Dave above said.
    In a rack with safety pins set at the right height.
    If you can't get the weight or rep you just slide out of the rack.
    Its happened to me before and probably will again but I'm just fine.
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    Registered User Ghawk21's Avatar
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    Originally Posted by AlexMcG View Post
    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
    If you're doing it all the time you really should program your bench better....
    Bench: 365
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  10. #10
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by levit12 View Post
    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.
    Just ask someone to spot you. Return the favor when asked.
    No brain, no gain.

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  11. #11
    Registered User daveminnich's Avatar
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    Originally Posted by Ghawk21 View Post
    If you're doing it all the time you really should program your bench better....
    Yeah, this. Why are you failing reps "all the time"?
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  12. #12
    Registered User levit12's Avatar
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    thnx!
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  13. #13
    temporary illusion supramax's Avatar
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    Originally Posted by ironwill2008 View Post
    Just ask someone to spot you. Return the favor when asked.
    I've seen some major spotter fails on YouTube.

    levit12,

    Best advice is what Rat said: "In a rack with safety pins set at the right height."

    I don't bench press and I don't floor press at the moment, but I know that when your arm gives out, it happens really, really fast.
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  14. #14
    Registered User levit12's Avatar
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    Yea I should use safety bars. It already went wrong once...
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    Originally Posted by AlexMcG View Post
    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
    i hope you didnt imply that he should be using clips? please verify
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