While increasing the amount of weight you can lift on the bench press is good for your workout, it's important that you execute the lifts safely. According to a Research Institute at Nationwide Children's Hospital study, more than 970,000 weightlifting-related injuries were treated in U.S. emergency rooms between 1999 and 2007. The majority of these injuries occurred while lifting free weights. Whenever possible, have an experienced lifter or professional spot you.
Before the Lift
Put weight collars are on each end of the bar. Weight collars ensure that the weights stay on the bar, in case the bar becomes uneven during the lifts. Ask the lifter to give you an idea of how many repetitions he is going to attempt. By knowing the approximate number of attempted repetitions, you know to watch him extra carefully as he reaches the end of the set. He may hit muscle failure toward the end of the set, and need assistance. Determine if he will need assistance lifting the bar off the rack, during his initial repetition. Ask him to describe what type of notice he will give you during the set, should he need your help. Position yourself close enough to him to be able to help if necessary, but not so close that you impede his vision of the ceiling. Ask him how he will notify you when he is ready to begin lifting.
During the Lift
If you are providing help with lifting the bar off the rack, place your hands in the center of the bar, about 10 to 12 inches apart, during the initial repetition. Upon the lifter's signal, help lift the weight off the rack with even resistance, and avoid jerking the weight. Help guide it directly over his chest, and remove your hands quickly. Watch him while he is lifting, and make sure that he is in control of the weight, and is not losing form. At any point during the set, if he appears to be struggling, wait for his notice before you help. To help him effectively, stand over him while bending at the waist, with your knees slightly bent. Place your hands about 10 to 12 inches apart on the bar and apply enough even force to help him finish the lift. Continue assisting him until the bar is securely in the rack.
Considerations
Preparation and spotting for a maximum lift are different than spotting for a set that involves multiple repetitions. Ask the lifter if he has ever lifted this much weight before. If he replies that he has not, ask for help from another experienced person. You and the other person should stand at each end of the bar, and be prepared to help immediately. Ask the lifter to give you quick notice if he requires help with the lift. Make sure that the other spotter understands the notice, so you can coordinate your efforts in assisting in the lift, if necessary.
Warning
Before you spot a lifter for a maximum lift, observe him performing a few sets with progressively increasing amounts of weight. If his form is poor, and he is struggling with lighter weights, advise him not to try a maximum lift that is more than he can handle. He may lose control of the weight unexpectedly and injure himself.
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