Can you bench press without a spotter

Sometimes a Saturday 7 a. If you fail a rep, this will allow you to rotate and dump the weight on one side, followed by the other. This will inevitably create a ton of noise, though, so prepare yourself to suddenly become the most interesting person at the gym. The move itself is simple. This technique works best if you have wide-diameter plates on the bar such as bumper plates or iron 45s. The wider the plates, the more clearance between the barbell and the ground. Yet compared to a bench press, the reduced range of motion of the Floor Press makes it less effective for building strength and muscle.

All these solutions feel like giant compromises if you're someone who takes your safety, training and gains seriously. 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.

While these items may differ slightly in their design, they all serve a similar purpose and are more reliable than even the best training partner.

By setting them just below the bottom range of motion for a given exercise, you can safely fail a repetition without damaging yourself or your property.

People and benches come in all shapes and sizes, and this tactic relies on adjusting the pins, arms or bars to your unique bench press environment and technique. You should also look for models that leave no gap between their support and the rack , as any space there can be enough for the barbell to slip through.

Access to a lifting rack or stand that features adjustable pins, arms or bars can also empower the use of unique variations such as the Pin Press , not to mention ultra-safe squatting, lunging, etc. My answer? A power rack is the most critical item.

First, for safety, it can act as your spotter in case you fail a lift. Products Cages and Stands. Save FB Tweet More. Be the first to comment! No comments yet. Close this dialog window Add a comment. Add your comment Cancel Submit. Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Assume a pushup position.

Your body should form a straight line from your ankles to your head. Lower your chest until your body nearly touches the floor. Pause, and then reverse the movement to return to the starting position.