Benching Alone

Gumbo

anybody out there that benches alone?

ive started back using weights, and into my 4th week now of 3 times a week, gradually increasing the weight by 2.5kg. been working off a plan similar to SS.

anyhow, in between my squats and deadlifts i rotate between bench press and standing military press, but on the bench ive reached a weight where i know i can only safely increase it a couple more times before i really get worried about not having a spotter!

is there any other exercise i can do that would be as good as the bench press but that little bit safer? ie using dumbells or the smith machine?

or is the standing military press as good as the bench and should i continue using that instead of rotating between the bench as tbh i quite enjoy the military press if im honest!

thanks.

Killme00

I never bench more than 80% if i am alone, it will vary from person to person. After that i will move on to Dumbell bench and reduce the weight again.

Will Heffernan

kceire wrote: »

anybody out there that benches alone?

Nope, but I write a lot of programs for people that do.

ive started back using weights, and into my 4th week now of 3 times a week, gradually increasing the weight by 2.5kg. been working off a plan similar to SS.

anyhow, in between my squats and deadlifts i rotate between bench press and standing military press, but on the bench ive reached a weight where i know i can only safely increase it a couple more times before i really get worried about not having a spotter!

This is a program issue rather than issue with benching on your own I'd say. As in if you are doing a program requiring near maximal effort on a consistent basis you are probably already 'rolling the dice' with regards safety. Keep in mind that's it's possible to progress without risking giving yourself heart massage with the bar.

is there any other exercise i can do that would be as good as the bench press but that little bit safer? ie using dumbells or the smith machine?

All these exercises have inherent risks...just different risks...the reason that people bench is that is gives you a 'return' that other exercises don't...that being said depending upon your goals you'd probably be as well doing some DB benching...because if you are worried enough about it to post the question...it's obviously an issue.

or is the standing military press as good as the bench and should i continue using that instead of rotating between the bench as tbh i quite enjoy the military press if im honest!

thanks.

They are very different exercises...like asking what's better squatting or deadlifting...from the sounds of what you've written here...keep the military press and substitute DB pressing as your main horizontal push movement.

d'Oracle

OP, Does you gym have a power cage?

Cos you might be able push a bench into the cage and set the rods so that they will catch the bar if you fail.

Thats what I have been doing.

Gumbo

Will Heffernan wrote: »

Nope, but I write a lot of programs for people that do.


This is a program issue rather than issue with benching on your own I'd say. As in if you are doing a program requiring near maximal effort on a consistent basis you are probably already 'rolling the dice' with regards safety. Keep in mind that's it's possible to progress without risking giving yourself heart massage with the bar.


All these exercises have inherent risks...just different risks...the reason that people bench is that is gives you a 'return' that other exercises don't...that being said depending upon your goals you'd probably be as well doing some DB benching...because if you are worried enough about it to post the question...it's obviously an issue.


They are very different exercises...like asking what's better squatting or deadlifting...from the sounds of what you've written here...keep the military press and substitute DB pressing as your main horizontal push movement.

the reason i would fear the bench more is that its probably the only exercise where if i run into trouble its comming straight down on me!
if im squating i can drop the bar back or let the cage catch it or if im using the smith machine then i can twist it and let the bars catch as such.

i think i will look into the DB press or indeed use the smith machine where by if i feel i cant lift it, i can twist it and let the cage catch it.

d'Oracle wrote: »

OP, Does you gym have a power cage?

Cos you might be able push a bench into the cage and set the rods so that they will catch the bar if you fail.

Thats what I have been doing.

yeah mate, sounds like this is what i should do tbh.

rubadub

kceire wrote: »

the reason i would fear the bench more is that its probably the only exercise where if i run into trouble its comming straight down on me!

Same here, I have a crap bench to so simply never bench, just various dips & pushups. Only saw this the other day, practising for a failed bench, seems a good thing to practise if you workout alone, or just use dumbbells.

https://www.youtube.com/watch?v=U8eIkpZ29u0

d'Oracle

I cant name that tune, but I know it.

Im lost as to why it is playing in that vid......

cardio,shoot me

rubadub, thats what i do if i fail my lifts, it works well with heavy enough weights.

qt9ukbg60ivjrn

i bench alone.

i've never ever gone for a 1 max rep but i'd do 5 x 3 sets of as heavy as possible. my gym has adjustable metal bars either side so if i drop it they'll save me from breaking my rib cage, my chest is higher than the "spotter" bars cause i arch my back but if i dropped it i'd automatically flatten my back out so it'd hit the bars first

i was up in the gym on a sunday, completely empty, and i was benching alone and i got to the bottom of a rep and was trying to push up but couldn't. after what seemed like an age i just lowered the bar onto my chest and then rolled it down my body onto my legs, then onto the bench pad bit, nobody saw;)
it hurt a good bit, but it wasn't too bad, had a few bruised bits

training with someone is so much better, never worried about pushing yourself too hard

i always just ask for a spot from people i recognise in the gym, i don't mind spotting people.
as long as they don't start sighing i assume they don't mind

qt9ukbg60ivjrn

just saw the vid rubadub posted

that's what i had to do

i even flexed like him after i put it down all the way:pac:

how did that video get out:o

it'd be bloody sore shirtless with the knurling

Chris89

kceire wrote: »

or is the standing military press as good as the bench and should i continue using that instead of rotating between the bench as tbh i quite enjoy the military press if im honest!

thanks.

Standing press is much better than the bench. practically that is.

Only thing benching is good for, is benching.

rccaulfield

I use squat racks either side of the bench to catch the bar at home!- really should press from the bottom but i find it too awkward getting in and out (1 inch clearance to chest!)

Will Heffernan

Chris89 wrote: »

Standing press is much better than the bench. practically that is.

Only thing benching is good for, is benching.

Well yes, benching is good for benching...that and just about any sporting activity that requires upper body development and any horizontal pressing and stabilisation...as in...the majority of sports.

rubadub

d'Oracle wrote: »

I cant name that tune, but I know it.

Im lost as to why it is playing in that vid......

A youtube comment said it is from a game called casino empire. I never play games but I thought it was from some film, like ocean elevens or something with a scam being played out.

I got stuck once and rolled it down to my waist and then tipped it to one side.

Chris89

Will Heffernan wrote: »

Well yes, benching is good for benching...that and just about any sporting activity that requires upper body development and any horizontal pressing and stabilisation...as in...the majority of sports.

Its not often i'd find myself on my back with a tight arch, with a barbell shaped man on top of me that i need to press off with strict form.:o

In my opinion the press is a much more practical excercise. Im not sh1tting on the bench, it has its place, but for an athlete, i would take a press any day.

itsallaboutheL

Chris89 wrote: »

Its not often i'd find myself on my back with a tight arch, with a barbell shaped man on top of me that i need to press off with strict form.:o

In my opinion the press is a much more practical excercise. Im not sh1tting on the bench, it has its place, but for an athlete, i would take a press any day.

For someone that doesn't want people "hating" on his choice of training you're fairly quick to piss on everything else

Chris89

itsallaboutheL wrote: »

For someone that doesn't want people "hating" on his choice of training you're fairly quick to piss on everything else

I specifically said that i didnt want to piss on it.

I used to bench a lot, but I got injured, now all i do is press the bar and kettlebells.

He asked which was better, bench or press, obviously that is an unanswerable question, but I was just giving my opinion on which i think is more functional.

Dont want to do any pissing,

Will Heffernan

Chris89 wrote: »

Its not often i'd find myself on my back with a tight arch, with a barbell shaped man on top of me that i need to press off with strict form.:o

In my opinion the press is a much more practical excercise. Im not sh1tting on the bench, it has its place, but for an athlete, i would take a press any day.

How often do you do you find the need to do a pull up in any given day? How often do you hold a barbell shaped man over your head and do a squat? Do you want me to go on pointing out the idiocy of your argument?

Will Heffernan

Chris89 wrote: »

I specifically said that i didnt want to piss on it.

I used to bench a lot, but I got injured, now all i do is press the bar and kettlebells.

He asked which was better, bench or press, obviously that is an unanswerable question, but I was just giving my opinion on which i think is more functional.

Dont want to do any pissing,

People get injured benching when they don't have a clue what they are doing. As happens in many sports and activities. That doesn't make the activities inherently bad.

Chris89

Will Heffernan wrote: »

How often do you do you find the need to do a pull up in any given day? How often do you hold a barbell shaped man over your head and do a squat? Do you want me to go on pointing out the idiocy of your argument?

Youd be surprised.

I dont know, im no professional. Just thought that the midline stabilisation required for a press is surely more beneficial for sports than a flat benchpress.

this has turned into a witch hunt

I didnt say that bench was bad, I said i got injured which is why I dont bench anymore. and i have found pressing to be much more beneficial. thats all.

And i didnt get injured benching, i got injured training outside the weights room. which meant i couldnt bench.

itsallaboutheL

Chris89 wrote: »

Youd be surprised.

I dont know, im no professional. Just thought that the midline stabilisation required for a press is surely more beneficial for sports than a flat benchpress.

this has turned into a witch hunt

I didnt say that bench was bad, I said i got injured which is why I dont bench anymore. and i have found pressing to be much more beneficial. thats all.

Genuinely it hasn't, you're just going a funny way about your arguements!!!

Will Heffernan

Chris89 wrote: »

Youd be surprised.

I dont know, im no professional. Just thought that the midline stabilisation required for a press is surely more beneficial for sports than a flat benchpress.

this has turned into a witch hunt

I didnt say that bench was bad, I said i got injured which is why I dont bench anymore. and i have found pressing to be much more beneficial. thats all.

And i didnt get injured benching, i got injured training outside the weights room. which meant i couldnt bench.

Not a witch hunt at all. I just don't think you can make the statements you have and not have them questioned is all.

Chris89

I think they were taken up wrong.

In my opinion overhead press is more beneficial to a non specific sporting activity than a flat benchpress. In that the added midline stabilisation will surely have a better carryover to physical activity.

How about that?

Will Heffernan

Chris89 wrote: »

I think they were taken up wrong.

In my opinion overhead press is more beneficial to a non specific sporting activity than a flat benchpress. In that the added midline stabilisation will surely have a better carryover to physical activity.

How about that?

Maybe you should of thought about it more before you posted what you did before because that sounds a lot better and far more rational and well thought out.

Chris89

Will Heffernan wrote: »

Maybe you should of thought about it more before you posted what you did before because that sounds a lot better and far more rational and well thought out.

Sorry dad.

Will Heffernan

Chris89 wrote: »

Sorry dad.

That's grand. As usual...just what I was expecting.

Chris89

Will Heffernan wrote: »

That's grand. As usual...just what I was expecting.

You are quite the personality.

I am going to stop posting in this thread now as this has gone quite off topic and its probably my own fault.

press ftw

BossArky

Chris, Will & L - quit the snappy comments and keep an otherwise good thread on topic.

token

Chris89 wrote: »

In my opinion overhead press is more beneficial to a non specific sporting activity than a flat benchpress. In that the added midline stabilisation will surely have a better carryover to physical activity.

I'd echo that also but the bench press is probably the best producer of raw pressing strength and will contribute greatly to the overhead press so I reckon every strength program should contain both the presses.

If you can't bench for whatever reason though weighted dips would be a good replacement.

Smellyirishman

If your at a gym then just ask someone for a quick spot when you think there is a chance that you could fail, the vast majority will be cool with it.

If you're at home you'll just have to know your limits, ease off a little and get ready to roll the bar off you in the worst case (or of course buy a rack or something to catch the bar).


As an aside, I was benching alone in the gym the other day and on my last rep of a PR I took a deep breath before lowering the bar. Next thing I know a guy comes along and lifts the bar up for me and then hold it at the top suggesting I do a few more reps with him helping. Do not do this, ever. Very annoying. Grand enough if he came over and stood on the step just in case but don't grab the bar.

top madra

Smellyirishman wrote: »

As an aside, I was benching alone in the gym the other day and on my last rep of a PR I took a deep breath before lowering the bar. Next thing I know a guy comes along and lifts the bar up for me and then hold it at the top suggesting I do a few more reps with him helping. Do not do this, ever. Very annoying. Grand enough if he came over and stood on the step just in case but don't grab the bar.

this same dude must have been in ennis too :rolleyes: very annoying