Bench Press

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themadturnip
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Bench Press

#1 Postby themadturnip » Wed Apr 27, 2011 8:04 pm

Hi,

I've come to ask what I can do about increasing my bench. I don't go to a gym with a spotter and I am shy and uncomfortable asking anyone for a spot. I'm at a weight now that I'm uncomfortable increasing without a spotter. What's a guy to do? More reps at current weight? Complimentary exercises?

Thanks!

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chewybaws
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Re: Bench Press

#2 Postby chewybaws » Thu Apr 28, 2011 1:30 am

If you're serious about your progress you'll need to ask for a spot. Your numbers increase my lifting heavier weights.

You'll never get a "feel" for the heavier weights by getting tired with a lighter weight, and you probably already do other exercises that at least hit your tri's, shoulders and/or chest.

kckas
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Re: Bench Press

#3 Postby kckas » Thu Apr 28, 2011 6:47 am

I would ask for a spotter. I'm usually the only female lifting weights when I workout and guys have no problem asking me to spot them and vise verse. Having a spotter helps me have more confidence to try more weight then I ever would on my own. Plus its better to have a spotter then having to have someone help you lift a bar that is stuck on your chest!

themadturnip
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Re: Bench Press

#4 Postby themadturnip » Thu Apr 28, 2011 4:51 pm

Thanks for the input. I've asked the staff for a spot before and were always happy to do so. I just feel so weird asking... just the way I am. I asked the only staff member at the gym today, and she had to get me to show her how to spot! Yikes. I thought for sure all staff members AT A GYM would know about giving their patrons a spot!

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VeganEssentials
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Re: Bench Press

#5 Postby VeganEssentials » Thu Apr 28, 2011 7:28 pm

Other option, if you can set up a flat bench in a power rack, you can improvise. That's how I manage with lifting after 11 PM most times, set the bench in the rack, put the spotting pins at a height where the bar can sink about 1/2" into my chest (enough to get a full ROM but not enough that I can't roll it down to the end of the rack if I get stuck), and that usually gets the job done. I'm lucky enough to have someone available for a spot about 1 of every 10 sessions for my training, so you learn to work around it!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

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Arion
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Re: Bench Press

#6 Postby Arion » Fri Apr 29, 2011 1:46 am

Image

My new Powertec rack and bench arrive next month.

As others here have said, progressive weight done safely will produce results.

http://www.powertecfitness.com/product. ... power-rack

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Arion
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Re: Bench Press

#7 Postby Arion » Fri Apr 29, 2011 2:00 am

Image

Also consider using fractional plates to slowly increase your bench press.

http://www.roguefitness.com/rogue-fract ... es-lbs.php

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chrisjs
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Re: Bench Press

#8 Postby chrisjs » Sat Apr 30, 2011 12:35 pm

If you're not already, try weighted dips and overhead presses (the latter in a power rack). They have a good crossover with a normal bench but they're easier to dump out of.

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Mellon
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Re: Bench Press

#9 Postby Mellon » Mon May 02, 2011 4:04 pm

Shouldn´t be to hard to just say "hey, could you gimme a spot?"
But if you don´t want to you just don´t need to train to muscle failure.
Get to know the feeling you have directly before muscle failure and then you´ll learn to stop 1-2 reps before that.

And since you didn´t ask that same question for the squat: squat! ;)


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