How To Bench Press By Yourself Without A Spotter





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Uploaded on Sep 9, 2008


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.


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