How to Bench Press Safely Without a Machine or Spotter

The bench press is a staple of powerlifting, working your chest, upper back, shoulder and triceps muscles. It is a true test of your raw upper-body strength, and as such many weight lifters try to add just a few more pounds or just one more rep. When you do this without a spotter or a machine, however, it can become dangerous, as hundreds of pounds of metal can easily pin you to your bench or fall and crack a rib. Know your limits and use these techniques to avoid getting stuck.

Things You'll Need

  • Barbell
  • Safety rack (optional)
  • Lifting gloves (optional)
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Instructions

    • 1

      Control the speed of your reps by using a slow, fluid lifting movement. Pushing too fast or too hard can quickly destabilize your muscles and result in muscle failure far sooner than you might expect. Keep your elbows slightly bent for the duration of the movement to act as your natural shock absorbers, as locking your elbows can cause the bar to wobble back and forth as you lose control.

    • 2

      Avoid lifting to failure if you do not have a spotter. It is very easy to succumb to your own drive and adrenaline when lifting near your max, but pushing for "one more rep" when your body has had enough will cause you to lose control. Stop your set immediately if you doubt your ability to complete another rep. You can always come back and do another set later.

    • 3

      Use safety pins set at chest height to hold the bar in case of emergency. Adjust the pins' height to just above your chest. This way they won't interfere with your lifting, but will be there to catch the bar, allowing you to rest it there and slide out from underneath.

    • 4

      Wrap your thumbs around the bar as you lift and avoid the "suicide grip." The suicide grip places your thumb alongside your index finger rather than wrapping around the bar. This also means that the bar can more easily slip off the end of your palm and land on your ribs or chest. This is risky even with spotters, but can be very dangerous if you are lifting alone.

    • 5

      Roll the barbell off your chest and down to your legs. If you get stuck and can't lift the bar back to the rack, allow the bar to roll down your chest and stomach and onto your thighs, then sit upright and either deadlift it off your legs or roll it safely to the floor at your feet. This can be painful, especially if you are lifting several hundred pounds, but it will provide you with an escape route if you are pinned and alone.