Yeah my typical way is just rolling my shoulders up locking out my elbows and then moving my shoulders forward into position. I see now that is very inefficient and potentially dangerous
I've always benched on my own in my home gym. Just use your common sense and make sure the rack is set up so if you fail on a rep you can safely detach the bar and place it on the rack pins.
In this scenario, I would recommend getting a spotter (and telling him precisely what you do/do not want him to do) and also not using collars. The spotter is most important for the unrack and rack processes, which are the most dangerous times when benching (as that’s the time one could end up with a bar on one’s face or neck).
my rack is custom made, the holes for the security bars are a few centimeters of distance from my neck (I have put the bar over the security bars to ensure that was the case), in your explanation the security bars are higher in comparison, was my approach wrong?
If I understand you correctly, your safeties will save your neck, which is good, but if you can even get them higher to protect your face, that's even better. Ideally, you'd be able to roll the bar (supported on the safeties) either up toward your face or down toward you feet to get out from under a missed attempt.
This is a fairly basic power rack - 4 uprights with 2 safeties - that is designed to be used for squatting, benching, pressing, pull-ups, etc. Every gym should have these (but not all do) or at least squat stands with spotter arms.
Don't be so hard on Milo, he was getting a pen to take notes as a good student should, so how much can Milo bench? I expect a lot since he has twice as many limbs to work with. What about using a Smith machine instead ?
We haven’t tested his 1 RM recently - we’ll have to work on that :-) As for a Smith machine, I would not recommend using that for benching (or squatting) as it makes one follow an artificial bar path, and this is often very conducive to causing shoulder problems.
If I recall correctly, I think I was deadlifting before I shot that video, and long socks are nice for protecting shins on deadlifts, snatches, and cleans.
Perfect timing! I'll try this tomorrow for my heavy solo benches.
That's great - I hope you find it useful!
These videos are sensational Phil. Thanks so much for taking the time to make and share them.
You're very welcome, Travis, and thanks for the kind words!
Ok good video .. I have putting too much strain on my shoulders on the while unracking Bar ; I will try it tomorrow.
I hope it works out well for you! It can take a bit of practice to get the hang of it.
Yeah my typical way is just rolling my shoulders up locking out my elbows and then moving my shoulders forward into position. I see now that is very inefficient and potentially dangerous
@@TestifySC it worked.. it was jest like a lever .. popped right up 315.. no strain or pain ..right to lock out.. keep up vids .🤑
@@gregorybuttari77 I'm glad to hear that!
Wow I didn't know this unracking trick til now. My shoulders say thank you as I have been benching heavier.
I'm glad it was useful!
Great tips! Thanks.
Glad it was helpful, and you’re welcome!
I bench by myself all the time. I just don’t try one rep max and just in case something goes wrong I don’t put on clips
Thaaaank you!! Helped a lot
Can you make a video on how to properly/safety fail a rep with heavy weights without a rack?
I've always benched on my own in my home gym. Just use your common sense and make sure the rack is set up so if you fail on a rep you can safely detach the bar and place it on the rack pins.
I’m now at a commercial gym that doesn’t have a power rack. Would dumping the weights be a safe option if I get stuck?
In this scenario, I would recommend getting a spotter (and telling him precisely what you do/do not want him to do) and also not using collars. The spotter is most important for the unrack and rack processes, which are the most dangerous times when benching (as that’s the time one could end up with a bar on one’s face or neck).
Just use spot bars. That's all. I trust spot bars more than a spotter. Never personally had a problem with lift off.
My spotter nearly got me killed bruh
my rack is custom made, the holes for the security bars are a few centimeters of distance from my neck (I have put the bar over the security bars to ensure that was the case), in your explanation the security bars are higher in comparison, was my approach wrong?
If I understand you correctly, your safeties will save your neck, which is good, but if you can even get them higher to protect your face, that's even better. Ideally, you'd be able to roll the bar (supported on the safeties) either up toward your face or down toward you feet to get out from under a missed attempt.
Does every gym have these type of bench racks?
This is a fairly basic power rack - 4 uprights with 2 safeties - that is designed to be used for squatting, benching, pressing, pull-ups, etc. Every gym should have these (but not all do) or at least squat stands with spotter arms.
i can liftoff by myself now! thanks
You’re very welcome - glad this helped!
Don't be so hard on Milo, he was getting a pen to take notes as a good student should, so how much can Milo bench? I expect a lot since he has twice as many limbs to work with.
What about using a Smith machine instead ?
We haven’t tested his 1 RM recently - we’ll have to work on that :-) As for a Smith machine, I would not recommend using that for benching (or squatting) as it makes one follow an artificial bar path, and this is often very conducive to causing shoulder problems.
Thank you, I will try the method you show and see how it goes, go Milo !@@TestifySC
You’re welcome, and I hope it works well for you!
Its only a problem when your going heavy.
Why Soccer socks
If I recall correctly, I think I was deadlifting before I shot that video, and long socks are nice for protecting shins on deadlifts, snatches, and cleans.
@@TestifySC make sense