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I don t have a spot.
Bench without a spotter. A spotter is not required. The bench press is one of the most popular exercises in the gym but it s also potentially one of the most dangerous if done alone without a spotter or performed outside of a power rack or squat rack. The rest of this article will focus on benching without a spotter.
How to progress in bench press without a spotter. I ve bench pressed without a spotter for years and it s similar to how you get yourself up after a dumbbell press. Always take a thumbs around grip on the barbell.
Of course asking someone to spot a few reps isn t out of the question but i just haven t gotten to that level of desperation yet. Benching without a spotter. How to bench press safely without a spotter.
Bench in a power rack. If you think about it the bench press is almost like a guillotine. I lift alone which i m fine with but it has one drawback.
With that kind of weights if you do too many reps and are too tired to re rack there. I even bench press without collars when i do have a spotter. When you finish a set you rotate the dumbbells by rotating your palms inward lift your knees up and push the dumbbells while thr.
In fact an athlete bench pressing light to medium weights really doesn t need a spotter as the weights are easy to handle. Power racks are sweet. A bad spotter can ruin a workout just as easy as getting pinned on the bench.
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