Barbell Bench Press without spotter

nknis8556

Hi all--I've been looking over quite a few of the beginner/intermediate weight training programs posted in the link provided in the sticky thread up top, and many of them recommend progressive overload with 5 or so reps of traditional barbell bench presses. I've avoided the barbell in the past when I don't go to the gym with a regular workout partner, since it simply doesn't seem safe to push an appropriate amount of weight (viz., 5 reps with the last being close to failure) without a spotter. I've been using dumbbells instead. I have no problem asking Random Dude #352 to spot for a set, but doing so for several sets is just inconsiderate.

So, any advice is appreciated. Stick with dumbbells? Go lower, "safe" weight on the barbell, and, if so, increase reps?

Thanks!

Davidsdottir

Just ask someone. I do it all the time. Everyone at my gym does.

usmcmp

I never have a spotter and don't like asking (although I am more than happy to help when asked). If I'm not sure I'm going to hit the last rep I will rack the weight, wait 20ish seconds, and then do the final rep. It's really just hard to push the same volume with dumbbells, you don't want to short change yourself.

pdxhak

Bench in a squat rack with the safety bars set at the height to rest the bar if you cannot complete the lift

Jonnydebrasco

I have a home gym and workout by myself. I dont have someone to spot me but I bench press in my squat rack as mentioned above just in case but never needed it really. I would say do them and when you notice that your having trouble take extra rest and try again or a little less weight extra reps.

bbell1985

Ask someone. I find that 5 reps and up is not really weight that I would need a spotter on anyway. Sometimes toward the end of a cycle 5's can get tricky but it wouldn't be every time.

middlehaitch

I did the AllPro programme that increases reps before weight and has a heavy, medium and light day.
By the time it was time to increase my weight I was confident doing so without a spotter.

Cheers, h.

mmapags

I train with bench press regularly without a spotter. But it is not with heavy weights and low reps. It is moderately heavy and 8 to 12 reps. I just don't take it all the way to failure. I can tell when I have one, maybe 2 reps left and that's where I stop.

If I'm going heavy or testing 1RM, I wouldn't do it without a spotter. I'm always happy to spot for someone. That is just good gym etiquette.

ForecasterJason

While I generally do more than 5 reps per set, I stop before I would get to the point of needing help.

Erik8484

pdxhak wrote: »

Bench in a squat rack with the safety bars set at the height to rest the bar if you cannot complete the lift

Recommending this approach.

DancingMoosie

5x5 is not meant to go to failure. If you are needing a spot every set, back off the weight. I bench all of the time with no spot. I'm by myself, so I have to be safe. Benching with safety bars is another option, so is not using pins. If you can't complete the rep, let the plates slide off.

nknis8556

Great advice--thanks, everyone!

fb47

I aim for 5 reps on the bench press, I simply stop when I am unsure if I can succeed on the next rep and that is okay, you still make gains and it's less taxing on the body then going for failure on every rep and you have less chances of getting injured too. That is still a big win in my books.

mom23mangos

I only ask for a spotter if I know there is a high likelihood I'm going to fail. But I've failed plenty of times without a spotter. Most times I can rack it on the lower pins. Once or twice I've had to do the roll of shame. Of course I'm not lifting significant weight, so no danger of really hurting myself.

Davidsdottir

mom23mangos wrote: »

I only ask for a spotter if I know there is a high likelihood I'm going to fail. But I've failed plenty of times without a spotter. Most times I can rack it on the lower pins. Once or twice I've had to do the roll of shame. Of course I'm not lifting significant weight, so no danger of really hurting myself.

I've done the roll of shame myself

TR0berts

In addition to using a power cage for benching, you could see if your gym has adjustable stands like below. There are a few different types, so they might not look exactly like these. With just the empty bar, you can figure out how high you need them for safety. Make a note of how they're set up, so you can just walk in and set them up right away in the future.

Lean59man

Never use collars when benching without spotters so you can dump the weight.

TheHobbit2017

I use a power cage I picked up cheap on gumtree. It has catchers. I tend to train hard and up my weight around weekly but fractionally rather than big jumps. I’ve only been caught out once and I just rolled out from the bar on the catchers

fb47

crossfit_dottir wrote: »

Don't use the collars to secure the weight, that way you can lift the bar on one side to slight the plates off and dump the weight.

Plenty of videos on youtube about dumping the weights during a bench press. Check them out if you're not sure how to do it.

I prefer the rolling over method, I have seen too many people dump their weights on someone else by accident.

Chieflrg

Simply just ask someone. I usually ask a person also benching so I can return the favor if needed.

Being close to failure can be a tricky assumption especially if you're a novice. Better being safe then sorry. Also using a weight that is challenging but holds good form is going to give the appropriate stress for progressive strength training.