How To Bench Press By Yourself Without A Spotter

http://www.BlastYourBench.com

It's Lee Hayward here again with another workout video training tip.

A common question I'm often asked about bench pressing is

how can you do a heavy bench press workout by yourself without having a spotter.

Well in this video clip I'm going to show you how you can do just that.

If you are going to do a bench press workout by yourself you should do your bench presses in the power rack.

Simply place a flat exercise bench in the middle of the rack and set the J-hooks so they are the proper height for you to un-rack the weight by yourself.

Set the safety pins so they are approx. chest height when lying on the bench. As you expand your rib cage while benching your chest should actually rise above the safety pins.

Then, if you should fail to lift the bar off your chest, you can let the bar come down to the safety pins without pinning you down to the bench.

Here I'm showing the set up from a side angle so you can get a better view.

If you find that the safety pin settings are too high or too low. You can place a board or even a couple weight plates under the bench to help get it to the right height for you.

By doing your bench presses in the power rack you can bench anytime by yourself with no need for a spotter.

Make sure to visit my website at http://www.blastyourbench.com and sign up for my 5 part bench press training tips e-report. This free report contains some great bench press training tips that you can start using right away in your workouts to help take your strength and muscular development to a whole new level.

Category:

Howto & Style

Tags:

• bench
• press
• bodybuilding
• workout
• exercise
• technique
• build
• muscle
• personal
• training
• weight
• lifting

[edscottable]

vid is a great help! the adjustable bench at my gym is too high. should i tuck my feet under like i see you do? also, its hard for me to get the bar off the rack because its far from there until i get the bar over my nipples. i saw at 1:58 that you roll the bar up to the front of the rack. am i right?

[leemhayward]

@edscottable

You can try placing boards or weight plates along side the bench to rest your feet on if the bench is too high. You just need to play around with it and experiment with the set up at your gym and try to find the best positions for you. Every gym, bench, rack, etc. is different.

[Msherman968]

how do i increase my bench since my max has been 185 for like 4 months now and it doesn't feel like its moving up

[leemhayward]

@Msherman968

You should check out the BlastYourBench*com program this is a complete training system specifically designed to help increase your max bench press.

[Thrashaholic88]

Do you do weighted pull ups as well Mr. Hayward?

[leemhayward]

@Thrashaholic88

I actually cover a complete "Progressive Pull Up Program" at: LeeHayward*com/dvd

[SuperTongpo]

Also note if you take my gyms only power rack to bench during my leg day, I'll rape you.

[leemhayward]

@HALLOWITCH

A power rack should be the foundational piece of equipment in any gym. You can do all the basic compound barbell exercises with a power rack and an adjustable bench.

[AdR1aN43]

omg god this is the best idea ever i fucking love u. i was doin dumbell presses every time cus my friends r retarded n cant spot me

[TiberiusStorm]

this will be a pain in the arse but I'd rather do this than ask someone at the gym for help. thnx bud!

[eyesack9]

i dont wanna seem like a dick when other people wanna do squats :|

[popanth4r]

@Msherman968 yo, you should stop actual bench and work on shoulder press and incline weight 3 months and your bench will increase amazingly

[ShadowGhost777]

great now if only every gym in the world had that safty bar then i wouldnt have to ask someone at the YMCA to be my spotter it bothers both me and the people i ask i hate it >:(

[jr92503]

perfect video, so simple and makes sense, but since I just started working out I know nothing about this sort of thing. lol I'm starting the SL 5x5 program today and this will help tremendously down the road.