File :-(, x, )
Anonymous
Tomorrow at 6am I am going to the gym for the first time in years (I work out using free weights at home). The problem is that I have no one to spot me while benching, and have not bench pressed in at least a year, as I only use free weights and an exercise ball at home.

Is it possible to spot yourself?


pic unrelated
>> Anonymous
You could try using not that much weight, and then see how comfortable you are with certain weights. I never use a spotter.
>> Anonymous
Remember when Austria was an Empire?
>> Anonymous
remember when people used to be smart?
>> Anonymous
linear progression. start slow, progress slow. if you only add 5-10 lbs per bench, you'll get very strong, very soon, and you'll hardly ever need a spotter.


if you get enough rest, that is
>> Anonymous
>>266559
No, when was that?
>> Anonymous
>>266583
I don't want to use a machine that doesn't work stabilizers.
>> Anonymous
>>266580
Austria was never an empire.
>> Anonymous
>>266593


that's only an issue in squats. smith machines are actually very effective for benches. you don't do THAT much stabilizing with barbell benches, anyway: if you want a truly compound bench that's also a bit safer than BB bench, i might recommend dumbbell bench press. it just sucks because you can't go nearly as high with the weight.
>> Anonymous
>>266600
Yea, that's the thing, with the smith press you don't work your recruited muscles to their maximum, and it's more of an isolation exercise --what I am looking for is to work the entire area 5x5.

And with the dumb bells, I can't, as you mentioned, lift heavy enough weights for it to be worth the effort.

Would it be possible to just bench without a spotter?
>> Anonymous
>>266600

on this same note, benches in the power rack are also an option. just set the safety pins slightly higher than chest level.
>> Anonymous
>>266603


yup. just lift what you can handle without a spotter. you'll know. right away.
>> Anonymous
>>266603
Lift what you know you can handle, and don't go for that extra rep.
>> Anonymous
Also...machines. You can't hurt yourself if you use an adjustable weight machine which like...every gym has.
>> Anonymous
>>266603
>And with the dumb bells, I can't, as you mentioned, lift heavy enough weights for it to be worth the effort.
Getting big muscles has NOTHING to do how much weight you lift.
Its tiring your muscles (and of course how you go about this) that gives you bigger muscles.
So saying you dont get anything out of an exercise cause you dont lift "heavy enough", whatever that means, is utter bullshit.

Actually DB press is quite a bit better early on cause it allows you to have longer "travel", ie your muscles are recruitet a helluva lot more.
>> Anonymous
>>266665
I have been doing dumb bell pressed for a year now, what I want to do is to move on to bench pressing to see what weight I am at currently, since, as you know, pressing with dumb bells is not a strength standard.
>> Anonymous
>>266665
0/10
>> Anonymous
just ask someone at the gym to spot you?