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  1. #1

    Join Date
    Nov 2003
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    15
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    Hell yeah! Hell no!

    Safe solo benchpress training?

    I've recently started weight training, and because of a not-always-reliable training partner, I sometimes have to go it solo... so do you guys have any advice how to safely train the benchpress solo? I am worried about getting stuck under the bar...:eek: And I don't want to limit my training...:confused:

    Thanks ahead of time,

    Sung

  2. #2

    Join Date
    Sep 2003
    Location
    Canada
    Posts
    20,890
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    Hell yeah! Hell no!
    get a Power rack or a safety rack or a machine to do chest press, whatever you can afford.

  3. #3

    Join Date
    Nov 2003
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    15
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    Hell yeah! Hell no!
    Damn, thanks for the quick reply!

    I am unemployed, so what I can afford is nothing... There is a gym in my apartment building, which is not too well equiped.

    Any other suggestions?

    Sung

  4. #4
    WhiteShark's Avatar
    Join Date
    Sep 2003
    Location
    Atlanta GA
    Posts
    9,167
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    Hell yeah! Hell no!
    Don't use weight retainers, not sure what else to call them the are the clips that hold the weight on the bar. If you are gonna get crushed lean to one side and the weights fall off. it makes a lot of noise, but you won't die. Also with bench you can usually roll it down to your hip area and sit up.

  5. #5

    Join Date
    Nov 2003
    Posts
    15
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    Hell yeah! Hell no!
    Whiteshark... thanks!

    I remember reading somewhere never to lift without retainers (in some bodybuilding book), so I am hesistant to try that... doesn't the bar "whip" once the weights on one side fall off?

    Sung

  6. #6

    Join Date
    Sep 2003
    Location
    Canada
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    20,890
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    Hell yeah! Hell no!
    Unless you are using light weights, I don't recommend rolling it off you, if you have no other choice, hey, you have no choice, but try to avoid that if you can.
    If you can't Bench with a spotter, and have no access to a machine, you can do other exercises for the chest suck as dips, do you have access to a dip bar?

  7. #7

    Join Date
    Nov 2003
    Posts
    15
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    Hell yeah! Hell no!
    Yep, looks like I have no choice! :D I am working on 5-8 rep sets, with 70 kg (about 150lbs) right now. Might have to try dropping the weights off one side and seeing what happens...

    If you can't Bench with a spotter, and have no access to a machine, you can do other exercises for the chest suck as dips, do you have access to a dip bar?
    What is a dip / dip bar?

    Sung

  8. #8

    Join Date
    Sep 2003
    Location
    Canada
    Posts
    20,890
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    Hell yeah! Hell no!
    http://www.bsu.edu/webapps/strengthlab/home.htm

    Look at the above site and click on the chest muscles or look for dips on the exercises.

  9. #9
    WhiteShark's Avatar
    Join Date
    Sep 2003
    Location
    Atlanta GA
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    9,167
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    Hell yeah! Hell no!
    Don't drop the weight just to see what happens if you do it as anything but a last resort you will probably get kicked out of the gym immediately.

    It is a "oh no I want to live" kinda move. It has the potential to damage the weights so only do it if it's you or the weight that's gonna get hurt

  10. #10

    Join Date
    Nov 2003
    Posts
    15
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    Hell yeah! Hell no!
    Thanks ronin69... I'll have to incorporate that into my training, with the added bonus that it does the triceps at the same time. Only problem would be the lack of variable resistance (unless I sport a backpack with weights in it!)...

    And thanks for the link... good website!

    Sung

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