File :-(, x, )
Anonymous
Sup /fit/

I've been thinking about incorporating the bench press into my workout routine, but I'm nervous about not having a spotter and ending up like poor kitty here.

Do I just need to man up and go for it? Are there techniques I can incorporate to avoid choking myself like a little bitch? Can I do the bench press with dumbells instead?

I've been working with a Chest Press machine instead of using the barbell, but from the little bit of reading I've done it seems like there are more benefits to the bar than the machine.
>> Anonymous
>it seems like there are more benefits to the bar than the machine.

Damn straight.

Use dumbbells, in some ways, they're better then the barbell, in others, not so much. You won't be able to lift as much, but you'll be doing a more difficult lift that hits more muscles.
>> Anonymous
>>69774
Use spotter catchers or whatever they're called.
>> Anonymous
start benching with the bar, then move up the weight. have someone spot you (just ask ANYONE WHO LOOKS STRONG)for one heavy set and use that as a guideline as to how much weight you can lift.
>> Anonymous
OP, are you at home or going to a gym?

If you're going to a gym, just ask a stranger to spot you. Get someone around your size (maybe a little bigger). I do it all the time, and I don't feel awkward about it. Just be courteous and wait until they are a little recovered from their last lift (not immediately after they're done or right as they are getting ready to lift). Or just ask the random dudes that just talk and don't lift, they're plenty in every gym I've been to.
>> Anonymous
>>69792

some guys will be more than eager to spot you simply cause the thought that you asked THEM to spot you and not some other guy makes them feel strong lawlz
>> FBINinja !/enmvs0A02
if you don't have a spotter be sure that when you lift, that the placement of the bar is lower on your body so if you do lose it (and hopefully you do know when you are about to tap out) it rests on your pecs and then you can flip it off of you from one side.
>> Anonymous
Try doing Incline dumbell press.

Ive found it impossible to do dumbell bench with correct form and proper weight without someone handing me the dumbells.
I can't get my shoulder blades retracted before I get back onto the bench and its impossible to retract them after the weight is pressing down on you.
>> Anonymous
If you ask someone to spot you DON'T ask someone who was just deadlifting. If they in fact do have to take some of the weight it might hurt their back because of the awkward angle involved in spotting.

And don't expect someone to help you do a whole set of assists. Once you can't do it by yourself its time to rack the weight.
>> Anonymous
use dumbbells instead.
>> Anonymous
If your going to a gym, most gyms have something called a "smith machine" which is a bar guided by poles with latches... you can latch the bar wherever your stuck.
if your working out at home and want to be really safe, only do weight that you can do at least 20 reps with and do it around 10-15 times.. just increase your sets...never try to push that last one out like you would with a spotter
>> Anonymous
I bench alone. I do it where I can only get 6 reps up. Do 3 sets alone. I can't really push myself and do assisted reps, but meh.
>> Anonymous
honestly, if you're scared of getting pinned u r doing it wrong. powerlifters need spotters. gym heroes? don't see why. going to failure is a fools fucking game; don't miss reps.

what kind of dumbass set and rep scheme are you using that gets you worried about that anyway?
>> Anonymous
It's smart to have a spotter, especially if you're really pushing your limits.
My advice is to start off small - work with just the bar, get your form down, add some weights and see where you stand. Once you get comfortable and want to try some heavy lifts (remember the warm up, obviously), grab someone to help you. Most people, in my experience, are pretty cool about it. Just be polite and considerate. Even if the guy next to you is benching 300, chances are he's going to be pretty cool about helping someone out.
Worst case scenario, you ask someone and they turn out to be a total dick. Don't sweat it, just ask someone else.
>> Anonymous
>>69919
>>"smith machine"
Don't. Use. This.
>> Anonymous
Don't do barbell bench without a spotter, there's no reason to. Just do dumbbell exercises, and you won't have problems like dropping weights on your chest/neck. Dumbbell bench/flys are fine.
>> Anonymous
you can bench without a spotter, not the best idea, but not that dangerous either
you should be benching to somewhere between your nipples and your stomach anyway
if you fail (as in aren't able to lift the bar up) the bar won't be on your neck choking you but on your chest
then you just roll it down to your stomach and sit up
and what if the bar slips from your hands (hi guys, i'm using the suicide grip)?
a spotter won't be able to catch that anyway
don't use the suicide grip (= no thumbs)!

or you could bench in the power rack
>> Anonymous
>>70014
>>then you just roll it down to your stomach and sit up

Enjoy your internal bleeding
>> Anonymous
>>70034

Enjoy showing how novice you are.

This has happened to me many times, since I am a real /b/tard crazy-stupid loner type. It isn't that bad to extricate one's self from. Just do as instructed by helpful Anon above.

Of course, I recently bought a cage and now have the pins set just below my chest level. If I fail, I just stuck in my breath and wiggle out.
>> Guil
>>70065
It's really only applicable if you don't have a shit load of weight on the bar.. otherwise it'll just say "LOL WUT R THESE THINGS YOU CALL ABS DOING TRYING TO HOLD ME BACK? TIME TO CRUSH YOUR STOMACH"

But my friend talks about how he benched without a spotter by not putting the retainer things on the end, and if his muscles gave he'd just tip it to one side and have them fall off, then it would swing to the other side and drop the rest

by yeah power rack at home now anyway, so I don't need to do anything like this
>> Anonymous
> Protip: If you are doing it alone, don't put on those clips to hold the weights.
>> Anonymous
I am>>70065

I did it last with 180 lb with sets of 8 reps. That's probably an average-to-good weight for most here. If you are lifting monster weights, you've probably got a monster ribcage, so it all scales upward.

I'd have reservations about tipping it to one side without the collars on, since my personal experience is that I'm not that flexible near the shoulders. When I'm pinned, my arms don't want to go any lower than the bar resting on my chest.

Plus, bruised rib cage beats rotator cuff injuries when the weight slides off one end and the other end jerks wildy to the side with your shoulder stretched out beneath it. Ouch.

Push it down the body... guts are tough, shoulders are not.

Then buy a cage or rack!
>> Anonymous
http://www.youtube.com/watch?v=cEcv0Yn8z_c&mode=related&search=

LOL
>> svenska
bench out of a power rack, faggot.
>> Guil
>>70216
Both the video and the comments make me lol.

Watching what could be bodybuilders and guys that could easily kick my ass talk liek dey jus finished da third graed n shitz makes me laugh and read them in voices of children, I can't take them seriously
>> Anonymous
>>70216
Your spotter is supposed to prevent shit like this from happening.
>> Anonymous
Bench press is a fantastic exercise and usually the most revered along with squats when it comes to weight comparisons between lifters.

If you don't have a spotter you usually can't go to your maximum and have to play it safe by quitting before you reach the point of muscle failure. Having a spotter makes sure you wont get stuck under the weight and lets you actually squeeze out that last 1 or 2 which is what really get you those results. (feel the burn n shit)

Most of these videos you see of people dropping the weight on themselves is mostly due to them using a "suicide grip" (thumbs not wrapped around the bar) or people trying to do to much weight.

Not putting clamps on the sides is something of a last resort if youre doing bench press alone. If you have a natural imbalance(right handed lawl) in your pec strength, a lot of the time the bar will not be perfectly flat and lean in the direction of your weaker side on your push phase. If you don't have any clamps this is where the plates slide off. (using dumbells instead is a great way to even them out)
>> Anonymous
>>70238

Suicide grip. Spotter couldn't do shit.
>> Anonymous
>>70267
>>most revered along with squats when it comes to weight comparisons between lifters.
The deadlift would like to have a word with you.
>> Anonymous
>>70065
once you start benching more than a couple plates let me know how the resting the bar on your ribs works out
>> Anonymous
When I was bench-pressing 200 lbs. I was on my last tenth repetition when I was nearly about to drop my fucking weight on me. My fucking spotter was looking around like s fucking dumbass while I tried fucking lifting it off me.

Fucking faggot.
>> Anonymous
>>70397

Sorry, but what is the benefit of suicide grip? Not a complete noob, but I don't pay too much attention to my bench technique compared to other lifts.
>> Anonymous
>>70459
the benefit is that you come to heaven faster.
>> Anonymous
>>70459
or maybe you can bang a hot nurse once you woke up in hospital.
>> Anonymous
>>70465

Noted. Will stay far away. Wasn't sure if it was like mixed/stagger grip on deadlifts.
>> Anonymous
>>70468
When you grip the bar properly, with the thumb wrapped around, you should should align your wrist bones with your forearm bones.
They "lock" in place under the pressure of the bar.
That way you can lift more and it is safer, cause your wrists aren't wriggling around.
This is described in starting strength too.
>> Anonymous
>>70480

Thanks. Funny, I studied the squat, deadlift, and overhead sections like it was the Bible and I was trying to be the next Pope. I barely even skimmed through the bench. I think it's because I've been doing it for so long that I never thought I would need to do it correctly. Guess I'll give it a look.
>> Anonymous
     File :-(, x)
Here, I copied the pic from starting strength.
He covers the topic of the thumbless grip very well too.
Reread it!
>> Anonymous
I have a question for you fit:
Last week I benched and when I lifted the bar from the rack, my spine makes a cracking noise, as if a vertebrae pops into place.
Is this because I lay too flat on the bench? Something to worry about or ignorable?
I did not feel any pain, just a pop like cracking knuckles.
>> Anonymous
>>70507
bump up this shit.
>> Anonymous
>>70507
It's just your spine cracking. Pretty much exactly like your knuckles do. It's nothing to worry about.
>> Anonymous
>>70416

Reality check: 180 lbs bench for 8 reps at 165 lbs bodyweight is pretty damned good, and the result of several year's training, my dear little troll.

Estimated 1RM: 223 lbs.

http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

I'm between Intermediate and Advanced, closer to Advanced.

In other words, have fun benching 135 lbs and pretending to be something you're not and that you'll never be.
>> Anonymous
>>70588
I'm so close to Elite I can taste it!
>> Anonymous
>>70014
Your method of rolling the bar works with lower weights, but the higher weights, that doesn't work as well.

I would recommend leaning to one side as much as possible until the bar hits the ground. If you didn't use clips, the weights will spill off. Everyone will think you're an asshole, but you're alive.

If you used clips, with one end on the ground, push the other end up into place and slip out.