Lifting with no spotter?

kopmom

I want to get back to free weight heavy lifting BUT I will not have a spotter like I have in the past (usually a friend and I would lift together). Would it be that bad to use a smith machine for bench presses, that is what I find the biggest issue when lifting alone

warmachinejt

Just don't go to failure. I also find the smith machine to be very awkward for me. I actually fear it more than the barbell bench. Might as well ask someone for a spot even though you're a girl and it would feel a little weird since most people lifting are guys.

mmapags

I'm not a fan of smith machines. Are you in a gym where there are people around. I go as far as I can and usually on my last set, I just ask someone to spot me. Never has anyone refused and I'd do them same for them.

Rae6503

Ask someone for a spot on the lift. It's expected.

DaveRCF

Bench in the power rack with the pins set correctly. You may wish to do this just for your working set or last warmup and working set so you aren't monopolizing the rack.

jcmartin0313

I will spot you...where do i need to go??

ethansmug

The only problem I have ever had with someone spotting me is having their sack almost in my face.

That being said I prefer dumb bells so this way you dont have to worry about those last reps, if you cant do em then you just let the weights fall to your side and go on to your next set =]

lilpoindexter

Use dumbbells instead of the barbell for chest press, and you are good to go.
I have no spotter, and the barbell motion is awkward and it feels like my elbows are tearing.
You will get a better workout too, because you use more stabilizing muscles with barbells.
I've never really had an emergency, but if you do, you can just move the weights away from your chest and let them drop on the floor....no harm no foul.

billsica

When I was lifting, I did it at work, and as alone.
Just don't use the collars on the weights, if you need to dump them. I would never go to my 1 rep either. I don't really recommend doing it alone.

Daisy_Cutter

When I was lifting, I did it at work, and as alone.
Just don't use the collars on the weights, if you need to dump them. I would never go to my 1 rep either. I don't really recommend doing it alone.

Same as Bill.

If it's a weight that I'm leery about I don't use the collars. In fact, I was told to do it this way by a trainer. That way if you need to dump, you can dump. However, that being said, I lift heavy, but never my 1 rep/heavy.

MoreBean13

I second the power rack suggestion, and learn to roll out if you have to. Here's a stronglifts article on this very subject:

http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/

RyanWilson1993

Definatley use free weights just make sure not to go too failure because you dont wanna not be able to get the weight off you by yourself trust me it sucks

peachyxoxoxo

I've rarely used a spotter when I bench... just be sure that when you start you aren't using too much weight so you can get used to the feel of the bar again. Then start adding more weight when you get more comfortable and re-oriented. And as others have said, don't go to failure.

DavPul

I'm assuming you're working out in a gym and not at home? Go as heavy as you want. Just ask someone nearby for a spotter. Don't even hesitate. Everybody in the gym is happy to spot you. In 20 years of lifting, I've only been turned down once, and that guy claimed to have a bad back and didn't want to try to grab the heavy bar if I completely bottomed out. Lifting free weights is 75% resting between sets. Spotting other people gives us something productive to do.

trelm249

As for the different bench press lifts go, start with dumbbells for a while. Build up your strength and learn to listen to your body. You will figure out when you have one more rep in ya and when you don't.

Then jump on the barbell for a change up.

Likewise, dumbbells are great for shoulder press as well.