How To Bench Press at Home Without a Spotter

August 4 2014

How To Bench Press at Home Without a Spotter

Bench presses are arguably the single most effective strength/resistance workout for the upper body. They target the pecs, deltoids, forearms, and even some of the back muscles. If you bench press at the gym, chances are you’ll have plenty of people to ask for a spot. If you bench press at home, however, you may not have the luxury of asking someone for a spot.

Bench pressing without a spotter can be dangerous if it’s not done correctly. There’s no room for error when you’re lifting 250-350 pounds (or more) directly above your head. If you find yourself unable to lift the barbell off your chest, you could find yourself stuck between a rock and a hard place (no pun intended).

#1) Don’t Push Yourself

The golden rule of bench pressing alone is to know, and obey, your limits. If you don’t think you can physically perform another rep, go ahead and secure the barbell when you finish your current rep. There’s no need to push yourself to the point of injury.

I know what you’re probably thinking: isn’t the focus of strength training to push yourself? Technically it is, but at the same time you have to use some common sense when working out alone. Rather than bench pressing 325 pounds at 3 or 4 reps, for instance, perhaps you can press 300 pounds at 5-10 reps.

#2) Roll The Bar Off Your Body

If you find yourself in a jam and unable to the lift the barbell, a simple solution is to roll it off your body. Carefully, push the barbell down your chest and to your thighs, at which point you should be able to stand up and deadlift it back into place.

The key thing to remember when rolling the bar off your body is go slowly and don’t push it past your thighs. Once the bar reaches your thighs, stand up and deadlift it. This is the safest and easiest way to recover from a failed bench press.

#3) Call For Help

Of course, another idea is to call for help. Assuming you aren’t home alone, yelling for a family member to help could get you out of a jam. Even if they aren’t able to lift the barbell all the way up by themselves, they should provide enough strength to assist you in securing the bar.