Let me ask you about bench-pressing, /fit/
Do you bench-press by yourself?
I used to go to the gym with a mate and we always spotted each other on the bench. I have no problem deadlifting or squatting big weight by myself - it's only with bench that I always fear dropping the fucking thing on me.
Should I just man up or should I ask someone to spot me? Or save the spotting for when it's a lot of weight?
Ask for a spot if you know you are gonna go to failure or if you know you might get to.
I personally prefer to bench press at home in my squat rack with the safety bars than i do at the gym.
It's not like you need to go to failure anyways.
My main gym has a safety bar if you fail a rep, my school doesn't. School gym is always busy so theres always someone to ask. If you tell people to not touch the fucking bar until you say help, they are usually a good spotter.
Going to failure isn't really very dangerous, even alone. You'll slowly lower it down afrer you reached your sticking point and have to roll it off your body.
Racking/re-racking haphazardly is most dangerous, because then you'll actually drop it on your face/neck instead of lower it slowly.
Basically, just ask a random guy for a spot and be smart about it.
My gym has 2 racks and 3 or 4 benches. There's one particular combination that I always pick because I can set the safety rails to the perfect height that gives me about 2 or 3 inches of buffer room after I arch. In the case that I fail, all I have to do is relax and let the bar down onto the rails.
If that's the case, then ask for a spot. You dont have to go to failure everytime, and if it bothers having to ask for help everytime you might just follow a routing that doesnt include sets to failure or 1 rep max tests.
Which are useless anyway, unless you are a REAL powerlifter.
Thanks anons. Yes I have always used a rack with safety bars, but you have taught me about the roll of shame - great idea. Might have done it once actually, just didn't know the name for it.
I have also used the Smith machine in the past because I'm a faggot, is this just a waste of time? People say the Smith machine makes it too easy because you're not having to stabilise the weight yourself, and I think that's probably right
True true. Fair enough. Roll of shame it is then.
I also do dumbbell chest presses to get dat chest but I always think bench press is better, feels like a better workout, so yeah I guess I just need to just work on an easy manageable weight and then roll that bitch out if I fail.
I used to bench alone until I convinced my mother to powerlift with me.
What you wanna do is find a powerrack, and set the safety bars slightly above your chest. Do a practice run with the bar only and test to see if the safety bar is at a good depth. You should set the bar on the safety rack and test rolling it down the safety bar and seeing if you have enough space to leave the rack. If so; you're ready to go.
>tfw gym fucks didnt know this and every time i failed a lift, some fuck runs over and tries to "help" me despite having a powerrack spotting for me
>Some people like to test their limits m8
Going to failure is just an excuse to do less work
>hurr durr squeezing out the last bit
How about you do 30 extra reps on another day instead of doing two extra reps right now?