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The 4 Rules of Bench Pressing Without a Spotter

Of all the main barbell raises, the bench press is the most dangerous. In fact, it can kill you.

If the bar slips from your hands during the lift, the loaded barbell can fall on your face, throat, or chest, intent your life relatively quickly.

Or let’s say you don’t drop the bar but can’t lift it up after it strokes your chest. A barbell on your dresser can roll down on your neck and strangle you. Or it can roll down your belly, mincing your soft internal organ and perhaps crying an artery, ensuing in you bleeding out.

Because the bench press can potentially killing yourself, it’s highly recommended that you perform this elevator with a spotter. If you disappoint a elevation, they can quickly assist in getting the barbell off your body.

But what do you do if there isn’t a spotter around? Perhaps you work out by yourself in your home gym, where the only possible spotter is your seven-year-old daughter. Do you just forgo benching?

I say unto you, nay. Thou canst still bench.

You only need to follow some precautionary regulates so you can perform the lift safely and avoid fatality by barbell.

Rule# 1: Never Lean Collars on Your Barbell When You Bench

Collars avoid the force plates from slithering off the barbell while play-act various promotes. They maintain you and those around you safe while you do so. No one wants to be around a lifter who has four 45 -lb plates move off the barbell sleeve during the middle of their shoulder press or squat. Also, by preventing the plates from sliding around, collars help see your elevates more efficient. Things get harder when the symmetry of the load changes toward the end of the bar and it becomes unbalanced.

So always framed collars on your barbell . . . except when you’re bench pressing.

Here’s why: If you find yourself unable to lift the bar off your chest, you are eligible to tilt your figure to either side and tell the weights slide off the ends. Disaster averted.

I even terrace press without collars when I do have a spotter. If the spotter can’t help you lift the bar off your chest because it’s too heavy, they’ll at least be able to help you tilt the barbell to one side so the values can slip off the sleeves.

Rule# 2: Ever Take a Thumbs-Around Grip on the Barbell

Lots of dudes like to take a thumbless grip around the barbell when benching. It admittedly feels a little more cozy on the wrists.

But there’s a is why the thumbless clutch is also called the “suicide grip.” If the barbell slips in your hand, there’s no thumb in the way to prevent it from slipping liberty out of your hands and gate-crashing on your face or dresser.

Dead.

Thumbs around the barbell at all times when you’re bench pressing.

Rule# 3: Always Use Safety Arms or Pins

If you’re benching alone, never bench without a dominance rack that you can attach safety arms or bolts to.

Set the safety pins or forearms so that they’re somewhat less than where the barbell would be when stroking your chest. If you can’t get the barbell off your chest, you simply sink your dresser a bit or rotation the barbell towards your face and tell it rest on the bolts or weapons. With the weight of the barbell off you, you can shimmy out between the barbell and the bench to safety.

Make sure the pins or limbs are set at the correct elevation before you start loading the barbell — you don’t want to find out you prepared them too low when you need them most.

Rule# 4: Never Use a Smith Machine to Bench Press

A Smith machine is a weight machine in which a barbell is fixed within steel rails, allowing for only horizontal crusade. Along the rail is a series of slots or pegs. Affixed to the barbell at each end are hookings that will enable the barbell to be racked at any point along the rail by merely twisting the wrists back and catching the secures on the slots or pegs. The Smith machine may seem to be a self-spotting device; if the barbell gets stuck on your dresser or neck, simply flick the wrists back to rack it into one of the slots.

But this design is not as safe as it performs and can give a lifter a mistaken sense of trust. The saloon on a Smith machine can stop in a position between the slots, preventing you from safely racking it. And because the barbell is fixed within two horizontal sword rails, you can’t tip it to one side or the other to slither the weights off the ends. As a consequence, the Smith machine can become a death trap.

This is no hyperbole; my barbell instruct had a cousin who died while benching in a Smith machine. He lowered the barbell down, it came to rest on his neck, and he couldn’t lift it back up; he was unable to rack it into a slit , nor to slip the plates off the bar. He suffocated to extinction in 27 hours.

This tragedy isn’t an isolated incident; the Smith machine has been responsible for a number of other deaths. Don’t utilization one.

The bench press is a dangerous lift. Respect it. Use a spotter when possible. If no spotter is available, follow the above four rules to bench press safely.

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Written by WHS

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