How do you bench without a spotter?

[enwar3]

I've gotten so used to having a training buddy in college but now that I'm home for break I don't have a spotter there... so what do you guys do for bench when you're training alone or when you don't have a spotter?

 

[SociallyChallenged]

You find a power rack and set the spotter bars on either side of you. When you bench, your chest should be up quite high. When you relax, your chest should be under where the spotter bars are. That's the easiest and safest way to do it.

 

[brikis98]

One option is to set up a power rack with pins at the proper height. Another option is to not put clamps on the bar. If you get stuck on a rep, lower the bar to your chest and then tip the bar to one side to let the plates slide off. Once they do, the bar will then spin back the other side, throwing plates off that end. Shortly thereafter, all the plates will be on the ground and you can rack the empty bar. You can do this in a controlled manner (might be worth practicing with light weight first) and it's pretty damn safe (even better if you have bumper plates and rubber matting). Of course, you need to ensure there is nothing for the plates to hit on each side and you should expect a lot of noise, but it's no big deal and not something that should be happening too often.

 

[BeauJangles]

I generally do what Brikis advises -- no collars, but I've never had to dump like that. When I bench alone, I usually have an excellent idea if I'll be able to complete the final rep.

 

[Deeko]

I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

 

[SociallyChallenged]

Originally posted by: Deeko
I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

Not exactly constructive advice. Something like this statement may promote someone getting injured who doesn't know their limits as well as they think they do. I'm not saying this doesn't work for you. I'm saying that this is perhaps not the best or most constructive advice to give.

 

[Jahee]

Originally posted by: BeauJangles
I generally do what Brikis advises -- no collars, but I've never had to dump like that. When I bench alone, I usually have an excellent idea if I'll be able to complete the final rep.

Same, you get to a point where you know whether you can make it or not, still its nice to have that security there.

 

[enwar3]

Well my gym doesn't have a power rack (!!!!!) ok so it has one but it's a pretty crappy one with like 6-inch pin increments. Anyways, I've switched to dumbbells for now.

 

[SociallyChallenged]

Originally posted by: Jahee

Originally posted by: BeauJangles
I generally do what Brikis advises -- no collars, but I've never had to dump like that. When I bench alone, I usually have an excellent idea if I'll be able to complete the final rep.

Same, you get to a point where you know whether you can make it or not, still its nice to have that security there.

Exactly. However sometimes you can push through where you'd think you'd normally fail. It's beneficial to have a spotter so you can push yourself and continually learn where your fitness levels are at.

 

[Deeko]

Originally posted by: SociallyChallenged

Originally posted by: Deeko
I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

Not exactly constructive advice. Something like this statement may promote someone getting injured who doesn't know their limits as well as they think they do. I'm not saying this doesn't work for you. I'm saying that this is perhaps not the best or most constructive advice to give.

Thanks, moderator SociallyChallenged.

so what do you guys do for bench when you're training alone or when you don't have a spotter?

He didn't ask what he should do. He asked what I do. And I answered. I'm not going to lie because you don't think its constructive.

 

[TallBill]

I, like Deeko, know my limits. If I ever go into the questionable zone I just ask one of the guys around at the gym. I've never been refused.

The only issues I have with random spotters is that some are used to helping their friends cheat by putting on extra heavy weight and then helping to lift the bar on every lift. I tell them to stand back, let me lift off on my own, and only grab the bar if downward movement is seen.

Of course I have not benched in 2+ weeks now as part of a RC recovery program.

 

[skace]

Originally posted by: enwar3
Well my gym doesn't have a power rack (!!!!!) ok so it has one but it's a pretty crappy one with like 6-inch pin increments. Anyways, I've switched to dumbbells for now.

Maybe you'll find new weaknesses with dumbbells and something new to work towards. So it's not completely a bad thing.

 

[SociallyChallenged]

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: Deeko
I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

Not exactly constructive advice. Something like this statement may promote someone getting injured who doesn't know their limits as well as they think they do. I'm not saying this doesn't work for you. I'm saying that this is perhaps not the best or most constructive advice to give.

Thanks, moderator SociallyChallenged.

so what do you guys do for bench when you're training alone or when you don't have a spotter?

He didn't ask what he should do. He asked what I do. And I answered. I'm not going to lie because you don't think its constructive.

Didn't moderate this time Just wanted to let people know that not everyone has the proprioception and experience to do that. It can be dangerous and I speak from experience. I was told this advice and nearly got caught under the bar years ago.

PS: It's kinda assumed when someone asks about something, they are taking opinions into account to apply to their life. Therefore, you essentially are telling him what to do.

 

[scootermaster]

Deeko is just grumpy because he's not doing SS, and therefore is intrinsically more unhappy than the rest of us.

 

[IceBergSLiM]

Originally posted by: Deeko
I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

 

[Deeko]

Originally posted by: scootermaster
Deeko is just grumpy because he's not doing SS, and therefore is intrinsically more unhappy than the rest of us.

I know I own the book, but I CAN'T READ! Goddamn illiteracy. It does have pretty pictures though.

Will you read it to me?

 

[BeauJangles]

Originally posted by: Deeko

Originally posted by: scootermaster
Deeko is just grumpy because he's not doing SS, and therefore is intrinsically more unhappy than the rest of us.

I know I own the book, but I CAN'T READ! Goddamn illiteracy. It does have pretty pictures though.

Will you read it to me?

Introduction:

Thank you for purchasing my book. It will revolutionize the way you train and make you inter an uber-athlete.

The first rule about Starting Strength is that it must be pushed upon everyone who is beginning to lift. This is a requirement. Also, if you ever meet a guy named Deeko, push it exceptionally hard. I hate that guy.

Thanks, Mark

 

[Kyle]

Originally posted by: TallBill
I, like Deeko, know my limits. If I ever go into the questionable zone I just ask one of the guys around at the gym. I've never been refused.

The only issues I have with random spotters is that some are used to helping their friends cheat by putting on extra heavy weight and then helping to lift the bar on every lift. I tell them to stand back, let me lift off on my own, and only grab the bar if downward movement is seen.

Of course I have not benched in 2+ weeks now as part of a RC recovery program.

Same here- I know what I can do alone, and if I'm feeling like pushing it further, I'll ask someone to spot.

 

[sash1]

Originally posted by: Deeko
I just do it. I've been lifting alone for the past 4-5 years, I'm well aware of where my limits are.

this.

however, i will say: i've been going to the same gym for quite some time, i know and am good friends with all the staff, so if i've taken some time off from the gym and am unsure how much strength i've lost, i'll just ask someone to spot me, never a problem.

really, if you feel you need a spotter, just ask someone to spot you, not a big deal.

 

[Deeko]

Originally posted by: BeauJangles

Introduction:

Thank you for purchasing my book. It will revolutionize the way you train and make you inter an uber-athlete.

The first rule about Starting Strength is that it must be pushed upon everyone who is beginning to lift. This is a requirement. Also, if you ever meet a guy named Deeko, push it exceptionally hard. I hate that guy.

Thanks, Mark

Damn you Mark Rippetoe!!!

 

[TallBill]

Originally posted by: Deeko

Originally posted by: BeauJangles

Introduction:

Thank you for purchasing my book. It will revolutionize the way you train and make you inter an uber-athlete.

The first rule about Starting Strength is that it must be pushed upon everyone who is beginning to lift. This is a requirement. Also, if you ever meet a guy named Deeko, push it exceptionally hard. I hate that guy.

Thanks, Mark

Damn you Mark Rippetoe!!!

He's a nice guy, and answers questions over on the strengthmill.net forums.

 

[Atty]

Ask someone else at the gym to spot me.

 

[enwar3]

The reason I asked was because I have to try for a set of 5 even if I can't make it (to see how many reps I CAN do; SS-routine). And I really don't want to ask somebody to spot me three times (or three different people) so I just switched to dumbbells. Makes moving up weight a little harder but oh well.

 

[TallBill]

Originally posted by: enwar3
The reason I asked was because I have to try for a set of 5 even if I can't make it (to see how many reps I CAN do; SS-routine). And I really don't want to ask somebody to spot me three times (or three different people) so I just switched to dumbbells. Makes moving up weight a little harder but oh well.

Why not? Someone would help you out. I would and not even think about it. Just explain that if you can't get it, you'll have to peel off plates quick. Any real lifter would be fine with this. The worst that they can say is no.

 

[enwar3]

Originally posted by: TallBill

Originally posted by: enwar3
The reason I asked was because I have to try for a set of 5 even if I can't make it (to see how many reps I CAN do; SS-routine). And I really don't want to ask somebody to spot me three times (or three different people) so I just switched to dumbbells. Makes moving up weight a little harder but oh well.

Why not? Someone would help you out. I would and not even think about it. Just explain that if you can't get it, you'll have to peel off plates quick. Any real lifter would be fine with this. The worst that they can say is no.

I know most people at the gym definitely wouldn't mind; I certainly wouldn't. I just don't really want to deal with the inconvenience of working with different impressions of spotting, timing/rest and cutting into their routine, etc. Besides... dumbbells will give me a chance to work muscles that don't normally get worked. Slight deviation from the SS routine but hey.. who doesn't =D