Anxiety with bench pressing?

[hcuraB]

Anyone else have a fear that their hand will slip when bench pressing? I’m just now trying to add 5lbs every week to my lifting, but the higher the weight it’s going, the more I’m worried that one day my hand will slip, or give up, and I’ll die.

I feel like subconsciously this is the main reason why I haven’t progressed in bench pressing in the past year. I’ve essentially lifted like the same weight.

[Heisman2]

Are you lifting with a suicide grip? If so, stop.

Regardless, start benching in a power rack if possible and bench with an arch. You should be able to set the safety bars just under the top of the arch so if you ever do drop the weight you'll be safe.

[air2fakie]

There could be numerous reasons why you aren't progressing in bench.

But if you're having serious anxiety and fear of death, in addition to the suggestions above, you could either use a spotter or switch to DB presses while you work on the mental aspect.

[DJAuto]

+1 to using a spotter if needed. That will help mentally.

But, the best way is to just slowly increase in resistance weight - building confidence. Are you somewhat new to weightlifting?

[HomeGymChains]

Ditto to all. Get yourself a safe situation with rack or spotter, make sure you know how to practice good form and technique, and then hit hard.

[hcuraB]

Benching in the squat rack sounds like a great idea. I will definitely do that from now on. Thanks for the great suggestions!

I feel like this change is going to be groundbreaking for my chest progress. I don’t know why I haven’t done it sooner.

[MajorTendonitis]

I’ve suicide gripped since 1986 and never had an issue or a close call . I’ve watched some of the videos where guys dropped it on their throats or chests, and the thing I found weird was they weren’t even suicide gripping at the time .
How it pops out of their hands is beyond me
.

I use half racks because of height issues , but if people are concerned , just buy a full rack so you can use the safety rails

[Muzzlrpress]

Grab it normally and it will likely never happen. Always bench toward your chest. It should never come close to you're throat if you're afraid of that. Never max out when alone until you're more advanced and have a feel for what you can do and how to safely dump/roll the bar if pinned. Watch these vids and lift weights that make sense for your strength level.

[ElrondHubbard]

Benching in the squat rack sounds like a great idea. I will definitely do that from now on. Thanks for the great suggestions!

I feel like this change is going to be groundbreaking for my chest progress. I don’t know why I haven’t done it sooner.

Yes, you definitely want to use those safety bars. I lift alone at home, and I wouldn't bench without them.

[MajorTendonitis]

Yes, you definitely want to use those safety bars. I lift alone at home, and I wouldn't bench without them.

Also I typically bench without collars . Worse case scenario you can tilt the bar and let the plates slide off

[ncsuLuke]

Also I typically bench without collars . Worse case scenario you can tilt the bar and let the plates slide off

Yep, I have my strap safeties setup so I can get out from under a failed lift and if a catastrophic injury were to occur I would not get crushed but I still lift without collars in case something happens and I need to ditch the plates. I also keep my phone within reach shall everything really go wrong.

[GeneralSerpant]

Yes, you definitely want to use those safety bars. I lift alone at home, and I wouldn't bench without them.

Not even if your life depended on it?

Also I typically bench without collars . Worse case scenario you can tilt the bar and let the plates slide off

Yeah but that doesn't help with dropping.

[Millz12323]

I always bench in a rack these days. About a year ago, 185 slipped out of my hand and dropped onto my ribs. Prior to that I had always feared the same thing as you that one day it will slip and I will die.

Had a bruised rib and wasn't able to do any vertical pulling or pressing for several months.

[jademonkey]

I always bench in a rack these days. About a year ago, 185 slipped out of my hand and dropped onto my ribs. Prior to that I had always feared the same thing as you that one day it will slip and I will die.

Had a bruised rib and wasn't able to do any vertical pulling or pressing for several months.

How does the bar slip out? Wouldn't it have to physically jump up and over the thumb?

[smokinal]

I've suicide gripped all my BB presses my whole life; and also never even a close call. Would have no idea how a bar would pop out of your hand with a thumb-over grip.

[Millz12323]

How does the bar slip out? Wouldn't it have to physically jump up and over the thumb?

It was really quite odd.. I was using a weight which wasn't very heavy. I was doing my BBB 5x10 bench at 185 that morning. It was on my first set on the first rep, I brought it down and 3/4 of the way up my thumb like randomly bent downwards and the whole left side slammed into my rib.

It was a matter of not really respecting the barbell... The weight wasn't heavy and I guess I didn't make sure to have a tight grip on the bar as I would with wrist wraps and heavier weight.

It hurt pretty bad but there was no bruising or swelling but I ended up finishing my workout but could not do any vertical pressing or pulling that workout and really for the next like 3 or so months.

Anyway nowadays I always bench in a rack if I'm going to be doing anything challenging and make sure to squeeze the crap out of the bar always now.

Got 235 x9 and then got 270x1 afterwards this weekend which are both pr's for me!

[MajorTendonitis]

I've suicide gripped all my BB presses my whole life; and also never even a close call. Would have no idea how a bar would pop out of your hand with a thumb-over grip.

I don’t even have my thumb behind the bar as it’s with my fingers , and the bar just rests on my palms . Still never had an issue

[vristang]

My theory on bars dropping from hands...

Most likely due to a bent bar being used. Public gyms don't buy the best equipment, and there are morons that do stupid things like quarter squats with 800lbs, on a generic bar (maybe rated for 500?). The bar gets bent, and put back in rotation.
The bar then gets used at a bench station, without the user being aware of the bend.
If gripped in the wrong orientation (relative to the bar bend), it could easily roll.

Just a theory though...