Tuesday, September 9, 2008

How To Bench Press By Yourself Without A Spotter...

A very common question that I'm often asked by people who are seeking bench press training advice is:

"how can you bench press by yourself if you don’t have a spotter?"

Let's face it, there are times when we have to workout alone and do not have the luxury of a training partner or spotter. And having to go and bug someone at the gym and ask them for a spot on every set of your bench press workout can be a nuisance to both you and them. Not only that, but if you ask a stranger to spot you there is no way to know how good they will be. Heck, being a good spotter is a skill in itself.

So in this youtube video I'm going to show you how you can bench press all by yourself safely without a spotter.

For more bench press training tips, be sure to check out "Blast Your Bench" and get a copy of the Blast Your Bench e-book.


  1. Hey Lee,

    Can you explain this in words. I read your blog from work, and they block You Tube videos here. I often have to train without spotter and do bench press without spotter. So I am usually stopping 1 rep short of failure. Would like any tips you have.
    Thanks, cwb3

  2. I always use the power lift machine because I go to the gym alone and I always wondered if that was the right thing to do. Well now I know and thank you gor the tip lee.

  3. Hey cwb3,

    Basically it is just doing bench presses in the power rack. Place a flat bench in the middle of the power rack, set the J-hooks and safety pins so that the bar is just below chest height when your rib cage is expanded. This way if you fail to lift the weight you can rest the bar on the safety pins and prevent yourself from getting crushed under a heavy barbell.