What to do when you don't have a spotter?

[2Shy]

I'm new enough that a lot of things that are obvious to you guys isn't to me.

How in heck do you manage 1RMs on something like BP if you can't find someone to spot you? What do you do if you get in trouble?

I can figure out squats okay. I mean, the safety bars are there, but what to do about the bench press stymies me.

 

[TheProject]

With a power rack, you can set the pins high enough to catch the bar if you miss, but low enough to allow for a full ROM.

In the absence of that, I'm not sure how you'd approach it. I'm sure someone here's come up with something ingenious.

 

[Fatty4You]

For benchpress, my rib cage is thicker than my stomach, so when i am benching, i put the spot bars in the power rack below my chest line, but inline with my stomach, that way, when i fail, the bar comes down to my chest, then i heave it down towards my stomach. Sometimes the bars are a bit too low and I can't slide out from the bar even when it is on the safety bars. Oh well. Thats when peole come over and lift the bar off me.

-Fatty

 

[MsBeverlyHills]

personally-- I always felt bench max is the amount of weight that you will use to do one and only one complete controlled rep without the use of a spotter.

 

[2Shy]

!!! Okay. I knew that about the power rack. Don't know why I didn't think of it before my post. LOL Too focused on the benches set up at my Y. I'll go stare down the guy curling in the power rack instead.

 

[2Shy]

MsBeverlyHills, that's what I mean. I just want a spotter there in case I overestimate my capabilities, not to row the BP for me. I don't want anyone touching my bar!

 

[Lord_Suston]

!!! I'll go stare down the guy curling in the power rack instead.

 

[Shoot Me Up]

the only exercize I can go as heavy as I want with out a spotter and a feeling of safety is overhead military behind neck press. what you do is load up your heaviest weight that you like to do with STRICT MILITARY FORM and keep pushing out till you literally cant push the weight up anymore, then drop it down slowly on your traps into a squatting holding position and do a squat from the chair to put the weight back while keeping your back alligned correctly so you dont mess your back up. works great for me all the time!!

 

[leancuisine]

forced reps are a waste in my opinion.

 

[PolishHammer1977]

Find one. Otherwise go for higher reps lower weight. No sense in injury.

 

[blaster220]

forced reps are a waste in my opinion.

personally, they work wonders for me. forced reps have helped me overcome several sticking points... very mental!

 

[MsBeverlyHills]

2shy-- I have never seen a girl at the gym that couldnt get some dude to spot for her-- most guys LOVE doing that... so dont be too shy & ask

 

[Aussie Juga naught]

Bench press is the only movement that gives me any trouble when I dont have a spotter which is 99% of the time anyway. Basicly If I get it stuck on my chest someone will allways come over and lift it off, its only happened a few times, just learn to live with the shame....jk