How To Bench Press By Yourself Without A Spotter

How To Bench Press By Yourself Without A Spotter

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 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 ...
Video Rating: 4 / 5

Bench Press (315 x 6)

Not a PR, but it feels good to be back under heavy weights again (time off from a car accident). This is day 1 of week 1 using the new 5/3/1 for Powerlifting percentage progressions at Snap Fitness 24-7 in Marlton, NJ. This is set number 6 which is 90% of 90% of my training max (that's not a typo). Assistance Exercises were 1 back off set of bench press for 10-15 reps (225 x 12). Followed by prone db rows (5 sets of 12) on an incline bench super-set with db bench press (5 sets of 10). Then face pulls (4 sets of 25) super-set with band pushdowns (4 sets of 25). Ended with Power Wheel roll-outs and lots of mobility work.

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Question by Elle: I have a weight set/bench, treadmill, and old excersise bike....?
I'm new to working out and I don't know how many reps to do and how long and how often..


Best answer:
Lift chest twice a week and do legs 3 times a week and do 5 sets will reps around 10-8-8-6-6 or drop sets(you can no longer lift the weight) if your trying to lose weight do cardio about 5 times a week if you are trying to gain muscle do cardio once a week.

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