The incline bench press is often used to strengthen the upper chest muscles. Although this lift is very similar to the flat bench press, you usually lift less weight during than on the flat bench. The spotter must always be alert for failed attempts due to insufficient strength or improper technique, the "National Strength and Conditioning Association Journal" advises.
One-Man Spot
Step 1
Stand on "spotter's platform" behind the bench. If a platform is not available, use something sturdy, such as a plyometrics box or a flat bench. Keep your feet shoulder-width apart and knees slightly bent. Do not spot the lift if you cannot lift the weight of the bar yourself. If there is too much weight, use a two-man spot.
Step 2
Place one hand in the supine position, under the bar, and the other hand in the prone position, above the bar — also known as the under-over grip. According to the Deadlifts website, the bar may roll out of your hands if both palms are facing the same direction.
Step 3
Remove the supine hand from under the bar when the bar is close to the lifter's chest. Quickly replace the hand under the bar as the lifter raises the bar.
Step 4
Immediately grab the bar if the lifter fails. Lift through your legs while re-racking the bar, as if you were performing a deadlift. Do not let go of the bar until both sides are on the rack.
Two-Man Spot
Step 1
Two spotters are necessary when the lifter has more weight on the bar than one spotter can handle; one spotter should stand at each end of the bar. Even if the weight is light, two spotters are always good for extra safety.
Step 2
Determine who will signal the lift-off, and what the cue will be for a failed attempt. The lack of a signal before the lift can result in a very sloppy lift-off, the "National Strength and Conditioning Association Journal" reminds. One spotter could grab the bar before the other and cause the weight to shift — injuring the lifter or a spotter.
Step 3
Spotters should keep both hands under the bar with palms facing up, and palms facing the opposite spotter's palms. Hold the ends during the lift-off until the lifter says he's OK. As the lifter lowers the bar, keep your hands in position near the bar and squat with the movement of the bar. You should never have to bend at the waist when spotting the end of the bar.
Step 4
Immediately grab the bar during a failed attempt. Grip your hands around the bar, keeping arms and elbows close to your chest. Stand from the squatting position and re-rack the bar. Do not remove your hands until both ends are on the rack.
References
- Deadlifts: The Greatest Deadlifts in History — and How to Improve Your Deadlifts
- "National Strength and Conditioning Association Journal"; Spotting the Incline Bench; Andrew Fry; June 1986
Member Comments