HOW TO SPOT THE BENCH PRESS
- Use an alternating grip (one hand gripping the bar on top, the other underneath) to help lift the weight off the rack.
- Wait for the lifter’s count and bring the barbell up into a starting position.
- Keep your hands close to, but not touching, the bar.
- Begin to assist when needed.
When should you spot on bench press?
You’re spotting well on the bench press if you’re mostly out of sight. You should only touch the barbell to assist the lifter if you see the barbell going down (when it should be going up) or if the lifter asks for help.
Do you really need a spotter for bench press?
Spotting is a very important part of bench pressing – not only having someone spot you, but having you spot other people. It can be extremely dangerous to bench press alone. A spotter’s purpose is to ensure the safety of the lifter – not to help the lifter with reps.
Here’s how to position yourself during the bench press:
- Squeeze your shoulder blades together (as if you were trying to hold a pencil between them), press your lats into the bench, and raise your chest up slightly towards the bar.
- While you’re doing this, squeeze your butt and plant your feet into the ground.
Do I need to spot me with bench press?
Because the bench press can potentially kill you, it’s highly recommended that you perform the bench press with a spotter. (Here’s how to spot someone on the bench press). If you fail a lift, they can quickly assist in getting the barbell off your body.
What do you do if you don’t have a spotter for bench press?
The absolute best way to bench without a spotter is to utilize a rack or stand that has safety pins, spotter arms or safety bars.
What to do if you fail bench press without spotter?
“The best thing to do is literally roll the bar down your sternum, the middle of your chest, past your abdominals, and right besides your hips,” says Cornier. At that point you can sit up, then deadlift the bar back to the ground.
Do you always need a spotter when lifting?
Why Use a Spotter During Weight Lifting? Using a spotter is always a good practice for weightlifting, but it is essential when attempting heavy or advanced lifts. Spotters not only help protect weight lifters from injuring themselves, they can also increase the effectiveness of the workout.
Do you need a spotter for decline bench press?
Always make sure you have a spotter when you do decline bench presses. Also do NOT use what is known as a false grip where the thumb is wrapped around with the fingers. If the bar slips, it is game over. Use a regular grip on the bar.
Is it OK to bench without a spotter?
While you can bench press without a spotter, we wouldn’t recommend it — especially not for anything heavier than “warm-up” weight. It’s simply too dangerous. The safest way to bench press without a spotter is to utilize a lifting rack or stand that has adjustable safety pins, spotter arms or safety bars.
Is it okay to lift without a spotter?
Weightlifting without a spotter can also lead to damage to equipment within your facility. Weight dropping or re-racking weights too hard can damage weights and equipment so using a spotter is a great way to protect weights and equipment from excessive wear and damage.
Does benching with a spotter count?
If the spotter touches the bar THE REP DOESN’T COUNT…..
Once the lift-off portion of the bench press is complete it’s now time to spot. As a spotter this doesn’t mean helping the lifter complete the exercise. Doing so will make the lift unquantifiable giving the lifter a false sense of accomplishment.
Do you always need a spotter?
Using a spotter is always a good practice for weightlifting, but it is essential when attempting heavy or advanced lifts. Spotters not only help protect weight lifters from injuring themselves, they can also increase the effectiveness of the workout.
Why should you never bench press without a spotter?
It can be extremely dangerous to bench press alone. A spotter’s purpose is to ensure the safety of the lifter – not to help the lifter with reps. The spotter always watches every rep while staying out of the way. The only thing they may help with is giving you a lift-off, but after that, it is all you!.