Dumping a Stuck Bench Press...No spotters....

Most of my life I have lifted alone, due to living in the country and due to lifters not wanting to do lower body exercises--I train alone. I have dumped many a load in the Bench Press and when I read about some fatality due to benching because they're taught to keep the collars on and totally rely on spotters--is a sad story.

Another part of lifting alone is that the bar is never ever above your neck, meaning if the Barbell did fall, my neck position vertically from the pins is behind the pins--it will fall on chest, which did happen once and didn't feel good either --from the angle of the video it's very hard to tell that, but my benching style is arms into my side when bar is lowered and I don't use the gym standard technique of butt off the bench, bar bounched off chest, uneven extension, feet any and everywhere, body wiggling to adjust the weight--with that technique of pressing, I would suggest you have a spotter.; as without a spotter, I would agree it's dangerous.

Also, a strong back is going to help--very rare for many a competitive lifter to not get that bar 2-4 inches off chest with a maximal weight unless it's really taxing and even then you should be able to dump it.

Dump technique: Your strong side shall raise the bar, your strong leg in unison with arm will push--your weak side arm will pull down, your weak leg will pull laterally on the bench to get body over to weak side; your goal is to make those plates start sliding off before it hits the ground.

Note: This technique will not work if barbell is on gut or neck--it must be on your chest or in the lower part of the chest and very high stomach. I don't like dumping, but every once in awhile it happens.

Category:

Sports

Tags:

• Bench Press
• Powerlifting
• Spotters
• Weightlifting
• Gym
• home Gym
• Weight Training

[donutdawg]

PS (and I'm not talking to mr video man who obviously already knows his body) but most of you out there who need spotters and "grind" all day are probably overtraining/burning out your central nervous system which is fucking brilliant. Good job, dildos! This also depends on your genetics and target muscle group but I'm bringing it up for an opportunity to smash some gym myths..

I train 1-3 rep sets 5 days a week with no spotter, just like mr video man prob does

[Bergred]

@donutdawg--I would agree the average trainee trains way too much for adequate recovery, many read about hero X in a mag on what they do for a routine and what they're not telling you is that this growth is greatly aided by Juice. The beginner will practically gain on almost anything at first and shortly burnout thereafter and quit the gym after 2-3 months, those who stay in the gym for the most part never do really progress. I suggest Ddarden, Leister and other low volume-high intensity rout.

[tomjonesfitness]

I've been doing this (dumping it) for over 20 years, I don't recommend this unless it is a last resort, but it may save your life. As a 62 year old Masers lifter I'm currently training alone for my first Powerlifting meet in 13 years but I'm not using this technique, as my bar and plates are too slippery, I'm using spring clips which will come off and release the load if it is tilted wildly.

[Bergred]

@tomjonesfitness--You got a point, some bars are too slippery to hold those plates, I have a Texas Power Bar and I don't like going without clips as the plate can and will slide. This bar is a 55lb Oly bar that is hard to make the plates slip off, no real knurling though.

[muzimuzi]

i never bench without a spotter i think that if u wanna max u just cant do it without spotter its just dum... and dangoures

[Bergred]

@muzimuzi --I would love to have a spotter or training partner---but they all run away when it comes time for lower body day--I presume they're afraid to strain the milk.

[10Signature]

make sure your dog is not nearby ;)

[Bergred]

@jmaths117 --Thank you.

[Killer95Wolf]

if i don't have a spotter i usually bench press with dumbbells, it's more effective excercise than barbell benchpress and if i can't do anymore i just drop em down

[davejsmith]

nice pants.

[peakper4mance]

@sdfefde relax

[Smolinski420]

:15 shit stain no joke LOL

[losangelesputas]

00:49 dude wash your seats. ha

[DukeMcManhands]

@BenDonalson7 how strange that you can type english, but not read it

[mallan1027]

Nice pee stain @ 49sec onwards hahaha

[sdfefde]

@megaguitar01 you fucking idiot smith machine bench puts your shoulders and your torso joints in an unnatural postion fucking you up over time , bench FREE WEIGHTS and roll the bar off of you you fucking pussy , did you even read my commet ? or just you happened to see title of this video and went right ahead typing with your ass . you stupid cunt , no wonder you aint making progress for benching on that stupid smith machine , fucking retard

[BenDonalson7]

aha too bad you should have clips

[megaguitar01]

i use hack smith machine for my bench because there is a stopper just below my chest so i can slip out if i dump it