Best method to increase bench press alone

[retired_WilliamWalker]

I am a member of a gym, but never did bench presses because I work out by myself, and would not have a spotter, to try anything close to my max. I've heard that the Smith machine is not a true representation of bench presses and how it works the muscles.

Any advice?
Thanks,
William

 

[Hoss]

W/o a spotter I can still go heavy with db's as long as you learn how to release them, without throwing them and keeping control. Machines will work the specific muscle(pec), but near to none of the support muscles..

 

[meganl]

dont use machines just try ya self.. machines are too isolating .. dont get as good results !!!

 

[Andrew Smith]

William-
Just be cause you workout alone, doesn't mean you can't bench press. If you avoid going to failure and fatique, you will be able to have an excellent bench press workout without the need of a spotter. The method you want to use is the modified repetition method, coined by Louie Simmons of Westside Barbell fame, and perhaps one of the very best powerlifting innovators. Do repetitions short of what your maximum ammount is, example

5 Reps with a 8 Repetition Load
6 Reps with a 10 Rep Load
8 Reps with a 12 rep load, etc.

Each session add some poundage and watch your strength and size increase rapidly on the bench press!

As for the Smith Machine, sometimes it has its place, but not for regular bench pressing, as it has minimal carry over to barbell bench.

I hope your bench training goes well!

-Andrew

 

[standAPART]

YOu wanna increase yur bench press? Work on your rotator cuffs. Have you ever seen someones arms shaking as they lift the bar off the bench?

That is shoulder instability.

Improve shoulder joint stablity and you will have a bigger bench. Garaunteed!

 

[R.Lewis]

take the cuffs off the bar!!!
When ever I work alone I take the cuffs off (the springs or screws to keep the weights in place).
This is so that if the bar does fall on you, you can tip the weight off one side and the push it out of the way.

Its still gonna hurt and is very dangerous, you'll break a few ribs minimum, but it could save your life.

Also when lifting on your own. Make sure you know where the safety rack is. Most bench racks will have them a foot or so bellow the normal rack, It's very important you know where it is, and you adjust the bench position accordingly so you know that you can always tip the weight back in to the safety rack when you fail.

Its best to use a barbell, and also dumbbells, but all is not lost if you use the smith machine. You can lift more weight on it, and is safe because of the stoppers. If you normally do a program like…
Flat bench press - 5sets
Bench flye – 5sets

Try doing 5sets on the smith machine and 5 sets bench pressing dumbbells to make up for the loss of stability training.

 

[evolution]

I totally agree on working the rotator cuffs.

Something that worked for me to increase my bench, may not work for you but....
1 arm dumbbell pressing and overhead pressing and using the 5X5 approach for bench pressing.

Also, depending on where you are weakest can usually indicate which muscle group needs to be hit a bit harder than the others (and don't forget you need a strong back).

 

[WOLVERINE1]

How do you work the rotator cuffs?

I am a member of a gym, but never did bench presses because I work out by myself, and would not have a spotter, to try anything close to my max. I've heard that the Smith machine is not a true representation of bench presses and how it works the muscles.

Any advice?
Thanks,
William

just curious... if you're a member of a gym, how do you work out alone? you mean you don't have a friend that comes with you? cause I would tell that although you don't have a spotter friend with you, its no big deal to ask someone for a couple of spots. it's a good way to get to know the regulars, make new friends and get jacked at the same time.

whenever someone asks me to spot them, i always get a kick outta it. dont know why.

 

[Hoss]

How do you work the rotator cuffs?

 

[jenn]

you guys are full of useful knowledge, inspiring

 

[newf]

Here is a good article on rotator cuffs, if you do any amount of benching you should be aware of these.

 

[Champr23]

Does everyone here who benchs work on their rotator cuffs? Never even heard of this before :0.

 

[MIR]

Yep. It's very smart to train them.

 

[Hoss]

I didn't until like 3 or 4 years ago when I got an impinging joint, and I wanted to rip my arm off it hurt so bad, lol..

And it's not only benching that can cause problems, just about any press can do it, and if your anterior deltoid in general is larger than some of your cuff muscles that can do it also..

 

[thecomplex]

I just want to reinstate the importantace of rotator cuffs. There is a guy I have known for about 15 years. When we were younger he LOVED working out. Now, he can't workout much at all because his shoulder is so bad. He used to do lots of heavy heavy beach presses (multiple times a day actually) while neglecting shoulder and back exercises. He caused major damage to his shoulder and has had 2 surgeries, but its still not back to 100%. Just thought this might be a motivator for everyone to keep up with all those other little muscle groups.