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Seriously though if you can t barbell bench press because you either don t have a spotter or don t have the right equipment just switch to the dumbbell press.
Bench press that doesn t need a spotter. In fact it can kill you. I m not going to help you lift more because the rep doesn t count if i touch it but i ll make sure you don t die. The 4 rules of bench pressing without a spotter. As a random who doesn t know you i really don t mind.
You don t required spotter if you are lifting 70 75 of your 1 rep max. This would involve protocols of using 15 20 more weight than your raw bench press for the same number of reps. There are some case when there is a need of spotter like if any one doing exercise till the failure at end to complete quality range of motion you need spotter. If you re bench pressing without a spotter it s pretty much game over when you get stuck under the bar.
Set the safeties just below your arch then lower the weight under control and collapse your arch if you need to bail on the rep. If you don t have a spotter you might head straight to the smith machine to bench press. Or let s say you don t drop the bar but can t lift it up after it touches your chest. Bench in the power rack.
If you can t finish a rep you can either sit up with the dumbbells or lower them slowly one at a time to the floor. You might feel a sense of over confidence because you re handling loads you aren t normally able to use when benching raw. Of all the main barbell lifts the bench press is the most dangerous. It s important that when you do start your overloading on the bench press that you have a spotter.
Ask for a spot. But ever wonder why it s so much easier to bench heavy weight on it than it is with a standard barbell. Focus is also important while lifting to keep your safe.
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