How to Bench Without a Spotter

Step 1

So you want to know how to bench without a spotter. Well, as a certified personal trainer, my very first instinct is to yell, "Don't!" But I know that sometimes you can't find a partner to tag along to the gym, or you find yourself alone with nobody to ask for help. If that's the case, then I suppose you should have a little bit of advice on how to go about solo-benching.

Step 2

The first thing I'll recommend (and, frankly, this goes for benching even with a spotter) are a solid pair of wrist wraps. I use Grizzly Fitness Power Training Wrist Wraps personally. A good pair of wrist wraps will offer your wrists the necessary support to take on a hefty amount of weight from the bench press. You have to remember that the series of bones inside of your wrist are all very small and very susceptible to injury. With wrist wraps you can rest assured that there is a far tinier chance for your wrists to get injured during a solo-bench.

Step 3

Secondly, it is important to choose a bench press that offers spotter bars. If you have to move into the squat rack to satisfy this requirement, then by all means do your bench pressing inside of a squat rack. Spotter bars are imperative to assure that you will be able to stop the massive amount of weight you're benching from potentially landing on your neck or chest, which can cause serious damage and even death. Place those bars just an inch or so above chest level. It might be scary if the weight falls, but you will be safe, which is the most important thing.

Step 4

If you really cannot find a setup that offers spotter bars, then you have to consider two things. First, that there is always the potential you will not be able to lift back up the weight that you are bringing down. If this happens, you need to be able to sustain the weight on your chest and tip the bar safely onto the ground. To avoid this kind of instance, try and keep the weight to something you can easily do 8-12 reps of, this way you will either never have a problem returning the weight to the rack, or you will be able to easily and safely handle it if the weight has to be lowered all the way to your chest.

Step 5

Finally, make sure you feel confident that day. If you're going to spot alone, you want to be sure of yourself. Don't imagine accidentally dropping the bar or not being able to get the weight up. Instead, picture yourself pushing that weight like you're superman or the hulk.