Scared to bench on my own
grapaj
Posts: 136 Member
My dh spotted me the first few times but I'm über nervous to do it alone.
Thoughts?
Thoughts?
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Replies
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If you don't have a spotter bench in the power cage with the safeties set just below your chest.0
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I've asked people before if they could spot me. Speak up make a friend
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1. Power cage as spotter. - Safest way --
https://www.youtube.com/watch?v=Ru0scbx8DuI (video has some rough language so potentially NSFW)
2. If you are at a gym, ask someone else for a spot (may be scary, but as long as you don't interrupt their set, most people are kind enough to spot.
3. Learn the "roll of shame" - a less safe way to get out from under the bar when you just can't get it back up, but knowing how to do it can be important.
If you work out at home, see if you can get some kind of rack set up for safety with the bench press.0 -
Thanks for the link! I started the program today and was def nervous about benching alone. My gym does have a power rack but I have honestly never touched it, guess I'll have to get in there and figure it out!0
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I roll of shame all the time. I just switched gyms, and they have benches with a very low catch where you can rack the weight and then shimmy out from under (although roll of shame actually still seems easier than that). Because you aren't going to randomly try to bench 200lbs out of the blue, I don't see an epic fail where you crush yourself under the bar.
Also, I'd avoid trying to find a 1 rep max by yourself, but working weights should be fine.0 -
Really don't worry about if you do have to do the roll of shame if you decide you are too nervous/the squat rack doesn't work out - I was so embarrased the first time I had to do it but then I look around and realised 'hey, no-one cares' and I'd been worrying about the possibility for no reason Maybe give it a try even if you can get the wait up, just to get yourself used to the idea and action of it0
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I workout at home and have had to do the roll of shame a couple times...I have since learned to not lift what could be my max atm when alone.
For example I know I could fail at 115...so if that is my weight and I don't have a spotter I lift 110...
But I am getting my squat rack modified so I can lift my max without a spotter (safety bars)
roll of shame hurts...pride and belly and esp when it hits the hip bones that now protrude when I am laying down.0 -
Thank you thank you thank you, everyone. I think I will try the power rack idea - I've never seen anyone at my gym to do but who cares, right???0
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Oooo nice, never heard of the "roll of shame" but I had to do that last week. I had to wait for my boyfriend to mosey on over from the other side of the house when I got stuck in my last rep of my last set. Now I know where my limits are.0
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I wouldn't do half the things I see people doing in the gym, so I don't trust what I don't see them doing either. :laugh:Thank you thank you thank you, everyone. I think I will try the power rack idea - I've never seen anyone at my gym to do but who cares, right???0 -
Oooo nice, never heard of the "roll of shame" but I had to do that last week. I had to wait for my boyfriend to mosey on over from the other side of the house when I got stuck in my last rep of my last set. Now I know where my limits are.
It's why I never use collars on bench just in case I trap myself0 -
Thank you thank you thank you, everyone. I think I will try the power rack idea - I've never seen anyone at my gym to do but who cares, right???
At my gym, we have 4 flat bench press stations and 4 more at various angles.
We have 3 cages. 2 have a platform with them and one doesnt because it's got arms for people to stick a barbell in for T-rows and what not.
There are also signs stating not to use benches on the platforms.
So I'd just see if your gym has similar signs/set ups like mine before dragging a bench into the cage.
Because you don't want to break the gym's written rules (unwritten is fine lol)0 -
I work with a weight I am reasonably confident with. If you can bench 25kg with a spotter then work at 20kg. Then I increased reps, finally I learned that putting an extra 2.5kg on the bar won't mean I go from being able to complete all my sets to the bar crashing down on me as I try to unrack it! Also, listen to your body if rep number 4 barely went up rack the bar and try again next time0
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I bench at home, alone, with just squat racks (the safeties are useless on it). Instead of using my 45lb barbell I have an old 15lb standard barbell with threaded ends that I use for benching. If I know I'm going to fail the lift I just tilt the barbell from one side to then to the other and the weights slide off easily with the threaded ends.0
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I did my first roll of shame during my workout last night actually! It was my first attempt at 100 pounds, and I could tell I wasn't going to hit all the reps so I was somewhat mentally prepared to have to do this at some point. Just angled the bar to the side and rolled the bar down one side...that way I only had to go over one hip bone! :laugh:0
