Comments on: 3 Ways To Bench Press Safely When You’re Training Alone http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/ Strength And Muscle Building Strategies Fri, 30 Dec 2011 07:03:06 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Russellhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-41046 Russell Wed, 01 Jun 2011 04:31:27 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-41046 "No one will ever refuse to spot you..." Sadly i have had someone refuse. The guy was a jerk, hopefully no one else will ever have that happen to them. “No one will ever refuse to spot you…” Sadly i have had someone refuse. The guy was a jerk, hopefully no one else will ever have that happen to them.

]]> By: Andrewhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-41041 Andrew Tue, 31 May 2011 14:26:22 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-41041 Steve, thanks for tha,t all help/info is greatly appreciated... i do try eat brown rice (prefer the taste) but not always easy to get here. The fact is alot of years not training after i stopped playing rugby have caught up, thankfully persistance and training (with good diet) will beat the belly. Steve, thanks for tha,t all help/info is greatly appreciated… i do try eat brown rice (prefer the taste) but not always easy to get here. The fact is alot of years not training after i stopped playing rugby have caught up, thankfully persistance and training (with good diet) will beat the belly.

]]> By: Stevenhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40994 Steven Fri, 27 May 2011 13:34:25 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40994 Andrew, one word of advice on your carbs. Rice and pasta. Try to go whole grain on those. You'll see a big difference in your fat retention. Also, try to incorporate more oatmeal into your diet. Just becareful not to add too much to it in the way of processed sugar. Good luck and keep up the good work! Andrew, one word of advice on your carbs. Rice and pasta. Try to go whole grain on those. You’ll see a big difference in your fat retention. Also, try to incorporate more oatmeal into your diet. Just becareful not to add too much to it in the way of processed sugar. Good luck and keep up the good work!

]]> By: Stevenhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40993 Steven Fri, 27 May 2011 13:32:16 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40993 I prefer benching without collars. I also do the power rack, so if I can lift it even a little I can get it to the pins. However, if I get stuck under the bar I just tilt it and let the weights slide off. Just as embarassing as the roll of shame, and I don't crush the jewels on the way down. :) I prefer benching without collars. I also do the power rack, so if I can lift it even a little I can get it to the pins. However, if I get stuck under the bar I just tilt it and let the weights slide off. Just as embarassing as the roll of shame, and I don’t crush the jewels on the way down. :)

]]> By: Andrewhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40965 Andrew Thu, 26 May 2011 13:15:00 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40965 Hey Mehdi, I am 46, 254pounds, was 45% bmr, dropped to 33% bmr and been on stronglift 5x5 close on 9 weeks, cardio twice a week . Started light but progressed really well fairly quickly... squat 285pounds, bench 175pounds and deadlift 290pounds... not huge weight but i m getting there. I work as an expat in Ghana West Africa (long 12hr days, 35 - 40C temp). The gym on the Mine is well fitted (althought no squat rack so i use the smith machine, empty most of the time so no help should i get stuck). Although fat % dropping, still got a fairly big gut which i m struggling with, diet is good...5 meals a day protein (mainly chicken breasts but steak when i can find good stuff) , veg, carbs (in form of potatoes, pasta and rice) and fruit...just a short note to say thanks, so much better then split long drawn out routines i did before...... Andrew Hey Mehdi,
I am 46, 254pounds, was 45% bmr, dropped to 33% bmr and been on stronglift 5×5 close on 9 weeks, cardio twice a week . Started light but progressed really well fairly quickly… squat 285pounds, bench 175pounds and deadlift 290pounds… not huge weight but i m getting there. I work as an expat in Ghana West Africa (long 12hr days, 35 – 40C temp). The gym on the Mine is well fitted (althought no squat rack so i use the smith machine, empty most of the time so no help should i get stuck). Although fat % dropping, still got a fairly big gut which i m struggling with, diet is good…5 meals a day protein (mainly chicken breasts but steak when i can find good stuff) , veg, carbs (in form of potatoes, pasta and rice) and fruit…

just a short note to say thanks, so much better then split long drawn out routines i did before…… Andrew

]]> By: Xizelhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40954 Xizel Thu, 26 May 2011 02:05:40 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40954 Hell, my first bench didn't even have the bar holders. I had to do a sitting clean to get the bar up, lie down, then bench. Afterwards, I was required to do the roll to sit up again. Hell, my first bench didn’t even have the bar holders. I had to do a sitting clean to get the bar up, lie down, then bench. Afterwards, I was required to do the roll to sit up again.

]]> By: Darrellhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40952 Darrell Wed, 25 May 2011 20:24:24 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40952 I have done the roll of shame many times, but I didn't know that it was actually a pre-existing technique. It happens to me often, because I WILL NOT lower my weights once I have decided to go up. By the next workout, I usually get through all 5 sets. I have done the roll of shame many times, but I didn’t know that it was actually a pre-existing technique. It happens to me often, because I WILL NOT lower my weights once I have decided to go up. By the next workout, I usually get through all 5 sets.

]]> By: Wyrmwoodhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40951 Wyrmwood Wed, 25 May 2011 15:49:29 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40951 That can give you nasty bruises, but it's better than beavus-ing your neck :) I keep my pins as low as they'll go so I don't have very far to go on a bail. I haven't had to do a roll since changing them. That can give you nasty bruises, but it’s better than beavus-ing your neck :) I keep my pins as low as they’ll go so I don’t have very far to go on a bail. I haven’t had to do a roll since changing them.

]]> By: itrainhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40950 itrain Wed, 25 May 2011 14:55:24 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40950 I have been doing 5x5 over 3 months, and one thing that I've learned, is that you learn a lot about your body's ability along the way. If you are increasing your weight by 2.5k every workout, you will know from experience if that 2.5k is going to make a big difference on your next workout.As for stopping before failure; I am confident that I have made such a huge effort on some presses to finish a rep that I know the next one would most likely be a failure anyway (and if it isn't, the advantage of being safe outweighs the benefit from one more rep).Having said that, I use a rack at my gym with pins, so the bar can drop without crushing me.I think experience will teach the original poster about his own limits. I have been doing 5×5 over 3 months, and one thing that I’ve learned, is that you learn a lot about your body’s ability along the way. If you are increasing your weight by 2.5k every workout, you will know from experience if that 2.5k is going to make a big difference on your next workout.

As for stopping before failure; I am confident that I have made such a huge effort on some presses to finish a rep that I know the next one would most likely be a failure anyway (and if it isn’t, the advantage of being safe outweighs the benefit from one more rep).

Having said that, I use a rack at my gym with pins, so the bar can drop without crushing me.

I think experience will teach the original poster about his own limits.

]]> By: Dilanhttp://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40949 Dilan Wed, 25 May 2011 14:43:39 +0000 http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/#comment-40949 I have done the roll of shame MANY times. I bench alone at home, and I no longer care if this happens - it doesn't hurt, so I just go all out everytime. Added 20lbs to my bench in three months. Confidence is essential to benching. Not saying the roll is for everyone though. Clearly this Japanese dude loves it :-) I have done the roll of shame MANY times. I bench alone at home, and I no longer care if this happens – it doesn’t hurt, so I just go all out everytime. Added 20lbs to my bench in three months. Confidence is essential to benching. Not saying the roll is for everyone though. Clearly this Japanese dude loves it :-)

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