The Bench Press is a multi-joint exercise commonly used to strengthen the muscles of the chest, the anterior deltoids and the triceps. Most heavy bench press sessions are done with a spotter or a Smith machine to reduce the chance of injury. If you are training solo on the bench press, there are a few things you can do to remain injury free and still get an efficient workout.
Train Smarter not Harder
Step 1
Asses your body's limits realistically. Knowing your own limits is one of the most important factors to keep you from getting injured. You should always be able to tell when you are on your last rep. Having this knowledge will keep you from pushing past your limit and winding up in a potentially dangerous situation. This knowledge comes with experience by training to fatigue, determining one rep max and varying between strength training and endurance training. You should never be attempting "the impossible last rep" when you know you won't be able to perform it, especially when you do not have a spotter.
Step 2
Use safety pins. Safety pins come standard on most benches. This is not to be confused with the safety rack on a Smith machine. There are two sets of safety pins on the bench: One set is for resting the bar on between sets, and another is set at chest height for emergency setting in case you get stuck and cannot reach the higher bar.
Step 3
Grab the bar where it feels most comfortable to you. Be sure to wrap your thumbs around the bar rather than using what is known as the "suicide grip". The "suicide grip" is a technique practiced by some lifters where they will keep the bar resting on the palm of their hand. This grip is not recommended, as it increases the chance for injury. Wrapping the thumb around the bar makes it more likely that the bar will stay in your hands and not come crashing down on your chest.
Step 4
Use slow, controlled and fluid movements when lowering and lifting the bar. Jerking the bar can destabilize the muscles and cause a strain, pull or even a tear in the muscle belly. The joints in the elbow and shoulder should also remain pliable. Never lock out the elbows at the top of the movement, keep them slightly bent throughout the movement.
Step 5
Use dumbbells instead of a bar. Dumbbells are easier to control and will cut down on your risk of injury. Grasp two dumbbells and roll back until you are flat on a bench. Place your feet firmly on the floor to avoid arching the back. Inhale and slowly lower the dumbbells to your chest. Avoid bouncing or jerking the weight, and exhale out as you raise the dumbbells back up to the starting position. This is one rep. Continue with the desired reps, remembering your point of tolerance.
Tips and Warnings
- Use gloves to maintain your grip and keep your hands from slipping from the bar. Use collars on the weights to keep them from shifting. Use a weight lifting belt to protect your back. Before beginning any fitness program, always see a qualified health care provider for advice and to address any questions or concerns. Warm-up before using heavier weight.
- Training without assistance and using heavy weight or improper form can result in injury.
Things You'll Need
- Bench
- Barbell
- Weight plates of varying weights
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