Bench Press

[themadturnip]

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!

[chewybaws]

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]

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]

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!

[VeganEssentials]

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!

[Arion]

http://i51.tinypic.com/24zm1i0.jpg

 

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.php?id=workbench-power-rack

[Arion]

http://i52.tinypic.com/34gq2pd.jpg

 

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

 

http://www.roguefitness.com/rogue-fractional-plates-lbs.php

[chrisjs]

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.

[Mellon]

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!