themadturnip Posted April 28, 2011 Share Posted April 28, 2011 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! Link to comment Share on other sites More sharing options...
chewybaws Posted April 28, 2011 Share Posted April 28, 2011 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. Link to comment Share on other sites More sharing options...
kckas Posted April 28, 2011 Share Posted April 28, 2011 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! Link to comment Share on other sites More sharing options...
themadturnip Posted April 28, 2011 Author Share Posted April 28, 2011 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! Link to comment Share on other sites More sharing options...
VeganEssentials Posted April 29, 2011 Share Posted April 29, 2011 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! Link to comment Share on other sites More sharing options...
Arion Posted April 29, 2011 Share Posted April 29, 2011 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 Link to comment Share on other sites More sharing options...
Arion Posted April 29, 2011 Share Posted April 29, 2011 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 Link to comment Share on other sites More sharing options...
chrisjs Posted April 30, 2011 Share Posted April 30, 2011 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. Link to comment Share on other sites More sharing options...
Mellon Posted May 2, 2011 Share Posted May 2, 2011 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! Link to comment Share on other sites More sharing options...
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