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 Post subject: Bench Press
PostPosted: Wed Apr 27, 2011 8:04 pm 
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Finch

Joined: Sat Apr 03, 2010 4:52 pm
Posts: 5
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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 Post subject: Re: Bench Press
PostPosted: Thu Apr 28, 2011 1:30 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
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.

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 Post subject: Re: Bench Press
PostPosted: Thu Apr 28, 2011 6:47 am 
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Rabbit

Joined: Sun Aug 08, 2010 7:06 am
Posts: 117
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!


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 Post subject: Re: Bench Press
PostPosted: Thu Apr 28, 2011 4:51 pm 
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Finch

Joined: Sat Apr 03, 2010 4:52 pm
Posts: 5
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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 Post subject: Re: Bench Press
PostPosted: Thu Apr 28, 2011 7:28 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
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!

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 Post subject: Re: Bench Press
PostPosted: Fri Apr 29, 2011 1:46 am 
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Rabbit
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Joined: Fri Feb 11, 2011 11:21 pm
Posts: 42
Location: Maui Hawaii
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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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 Post subject: Re: Bench Press
PostPosted: Fri Apr 29, 2011 2:00 am 
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Rabbit
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Joined: Fri Feb 11, 2011 11:21 pm
Posts: 42
Location: Maui Hawaii
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Also consider using fractional plates to slowly increase your bench press.

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

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 Post subject: Re: Bench Press
PostPosted: Sat Apr 30, 2011 12:35 pm 
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Elephant
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Joined: Sun Dec 30, 2007 4:41 pm
Posts: 1228
Location: Piscataway, NJ, US
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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 Post subject: Re: Bench Press
PostPosted: Mon May 02, 2011 4:04 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
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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