How To Bench Press By Yourself Without A Spotter
www.blastyourbench.com It’s Lee Hayward here again with another workout video training tip. A common question I’m often asked about bench pressing is how can you do a heavy bench press workout by yourself without having a spotter. Well in this video clip I’m going to show you how you can do just that. If you are going to do a bench press workout by yourself you should do your bench presses in the power rack. Simply place a flat exercise bench in the middle of the rack and set the J-hooks so they are the proper height for you to un-rack the weight by yourself. Set the safety pins so they are approx. chest height when lying on the bench. As you expand your rib cage while benching your chest should actually rise above the safety pins. Then, if you should fail to lift the bar off your chest, you can let the bar come down to the safety pins without pinning you down to the bench. Here I’m showing the set up from a side angle so you can get a better view. If you find that the safety pin settings are too high or too low. You can place a board or even a couple weight plates under the bench to help get it to the right height for you. By doing your bench presses in the power rack you can bench anytime by yourself with no need for a spotter. Make sure to visit my website at http and sign up for my 5 part bench press training tips e-report. This free report contains some great bench press training tips that you can start using right away in your workouts to help take your strength and …
hes arching his back cuz thats powerlifting form guys…go completely flat for more bodybuilding and back arching if ur trying to max out i.e. for powerlifting
The guy is wearing converse all-stars! People still wear those? Wow!
I have been wondering how to go to failure (or close to failure) while benching (and squatting) heavy weights without a spotter. I though this might be a possibility but I though I would look stupid doing it. Now if someone says anything I will just say Lee Hayward taught me this and if you have a problem with it you should take it up with him oh and by the way his bicep is the size of your head.
Great video thanks Lee!!!
They’re good weight lifting shoes because they are flat soled
I’m too small to let my ribcage to come up above the safties.
hell yeah, it’s the all American lifting shoe, if you don’t own a pair you’re probably a communist
good technique thanks bro
Grate Idea Lee!
Dude. That’s awesome. Thanks for the tip
what about negatives
They’re good lifting shoes.
Yeah but if your gym only has one or two power racks and they wanna do squats, don’t steal the rack from them. Otherwise good tip.
Check me out benching runnin a 40 and playin left tackle
thanks for the video. Interesting accent. Ontario?
How to benchpress without a spotter…do it on your own
nah lol if you do it own your own go lighter, but make sure you arms are level when your holdin the bar up so you keep form (goes without saying really) simple 
be safe. have a good workout. 
Nice trick. I think my gym has one of these racks and I’ll try this uut…another trick I use DB’s two hands on one DB for my own spotting of course this isn’t for competition. Lee has some tasty things to teach.
@Federico0nthetube lol…silly noob
Guy is using some pretty extreme back arching in this video. Any idea if this is a good idea for optimal chest development?
Check me out benching(more) runnin a 40 and playin left tackle
@dogfan4lyfe yes, its good. this guy is a fitness god, so listen to everything he says.. although most importantly, do what feels right for you
A big back arch is quite normal for powerlifting in the bench press, it reduces the distance the bar has to travel and is easier as a result
In competition your shoulders and backside must remain on the bench at all times, you can arch as far as you like
If he is training for lifting a maximum weight in competition then he is not looking for chest development and by that I assume you mean overall size ?
hope that answers your question
Big back arch is normal in powerlifting, it results in a shorter pressing distance and is easier
In competition you must keep shoulders and back firmly on the bench, you can arch your back as much as you like
It is not best for overall development but I assume that is not his goal
Hope this helps
i only use the arch for heavy lifting, for lower weights i try to isolate my chest by not arching.
never seen of this way before. guess ill try it, but you really dont need all that equipment just to bench “safely”. as in if you fail at that last rep just bring it down to your legs and stand up with the weight.
Not for chest development but for maximum bench press.