Is there any safety measures you can take when benching alone?

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betsie2k

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I really hate the thought of swallowing my own teeth, having a heavy bar fall on my adams apple, or having a metal bar disfigure my face.


I know bench pressing alone is not recommended, but are there any safety measures you can take when benching alone?

Does it hurt when the bar goes on your chest if you lower it slowly and can't push it back up?


I hear you 'roll' it off your chest


I dont want to hurt myself!
 
If you are lifting correctly you shouldn't need it. You only need a spotter if you are lifting to failure or maxing out. IMHO, those two occasions should be infrequent for a strength trainee. Now bodybuilding may be a different story.
 
no failure = no muscle overload = minimal/zero gains.
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No offense....but that is complete Bull$hit. What power lifter/olympic lifter have you ever known to train to failure regularly. You get oly strong by doing low reps with heavy weight and very very rarely do you train to failure. I'd like to see someone consistantly doing dead lifts to failure....see you in the hospital...
 
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I don't train to failure when bench pressing or deadlifting.

There is the odd exercise i do to failure if I am feeling strong,

DB Shoulder press, DB bent over rows, side bends etc
 
Karky said:
I never train to faliure, and i get stronger..
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Same here. Training to failure can help you break a plateau, but if you do it too often it takes so damn long to recover its counterproductive.

When I first started lifting "negative failure" was all the rage. You would train to (positive) failure then your spotter would help you force out more reps until you couldn't even control the downward movement (negative failure) I wonder how many people got hurt doing that.
 
i agree with everyone above, but if you are going to lift alone on bench, i recommend not using clips. that way you can rock the bar to either side to let the weights fall off.
 
dont max out alone. doubles and tripples are risky when alone too. you never know what will happen.
 
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