How to Safely Bench Press Alone!
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not like this . . . not like this.
Don’t be that guy. Or gal. Just . . . don’t. The bench press is the most dangerous lift we perform in the weight room. It’s the only one wherein - should something go wrong - your face and/or neck could be trapped between something heavy (the bar) and something immovable (the bench). Ideally, you have a spotter when you bench press, but even when alone, you can perform the lift in a perfectly safe manner, so if you don’t want to end up with a barbell on your face, read on.
Equipment
You need a power rack like the one in the included video, or you can use a squat stand with adjustable spotter arms. Your power rack should have safeties (also known as “pins” or “crash bars”). If it doesn’t, throw it out.
Setup Requirement #1
Set the safeties low enough that you can perform the bench press without having the barbell run into them when the bar touches your chest. Your legs are driving you up the bench, your arch is set, your shoulders are pinned back, and in this position, the safeties need to be just low enough that you don’t hit them with the bar.
Setup Requirement #2
The safeties also need to be high enough that - should you fail a rep - you can simply lower the bar back down, relax your body, and allow the bar to sit on the safeties. At this point, you roll the bar out of your way and get out safely from the situation.
In other words, the safeties must be low enough that they don’t cause a problem, and they must be high enough that they save you from any problems.
Test It Out
When you have your safeties set where you think they should be, test your setup. Perform a few reps with the empty bar to make sure the bar doesn’t hit the safeties, and then after that, set the bar down on the safeties (i.e., pretend to fail a rep), and make sure that you can get out from under the bar. It’s an especially good idea to roll the empty bar (when it’s sitting on the safeties) back toward your face to make sure the safeties are high enough to protect your face and neck.
Write It Down
Record the height of your safeties in your training log. If you train at home, you can write numbers on your rack (if it doesn’t already have them) with a permanent marker and then record your pin height in your log. If you train at a commercial gym, find a way to make sure that you set the safeties at the correct height and then write it down.
One Last Thing . . .
Don’t use collars when you bench press. The safeties will protect you, but just in case you forget to set them up, you can simply tip the bar to the side, and the plates will fall off (one side and then the other) in a rather loud and semi-disastrous manner, but you’ll be alive, and that’s the important part. This is not nearly as good of a solution as setting the safeties correctly, but it’s better than nothing.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
How to Start Lifting: Learn to Squat
/In the third video of the "How to Start Lifting" series, Phil and the Testify gang help you learn how to squat and also discuss how to go about your first squat workout.
(This video is a Blast from the Past video originally published on 10/18/21.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Conditioning with the Rower
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Evan gets to work with some 1-minute intervals.
(A Blast from the Past article originally posted on 04/23/21)
The rower (AKA rowing machine, ergometer, or erg) is a great conditioning tool. It uses primarily concentric movement and thus doesn’t cause a lot of unnecessary soreness. As a result, you can get some effective conditioning from rowing, and if approached in an intelligent fashion, this conditioning should not get in the way of your strength training.
With this in mind, we’re going to take a look at a few sample rower workouts that you can implement in your training, and as you become better conditioned over time, you can modify these workouts to increase the stress.
Workout #1
5, 7, or 9 rounds of:
Row 1 minute
Rest 1 minute
For this workout, you’ll simply row for one minute, rest one minute, and then repeat this process until you’ve accumulated the desired number of rounds. You can use the rower’s timer (if it has one), you can use a continuously running stopwatch, or you can set a programmable timer to repeat one one minute intervals.
Over time, you can increase the conditioning stress by adding rounds (e.g., going from 5 rounds to 7 rounds) or increasing the distance rowed. You can record the distance for each individual round, or for ease of recording, you can simply record and score yourself on the shortest distance you rowed in any round.
Workout #2
6, 8, or 10 rounds of:
Row 30 seconds
Rest 2 minutes
For this workout, row for thirty seconds, then rest two minutes, and then repeat until you’ve completed the prescribed number of rounds. The goal is to cover the maximum distance in each round, so as with Workout #1, you can record and score yourself on each round, or you can simply record and score yourself on your slowest round (i.e., the shortest distance rowed).
Likewise, over time, the goal would be to increase the number of rounds or the distance rowed. An approach that combines these goals would be to perform six rounds one week, eight rounds the next week, and then ten rounds the third week - all while holding approximately the same pace (i.e., covering the same distance) - and then resetting back down to six rounds the following week and starting the process again but covering more distance.
Workout #3
5, 10, 15, or 20 minute time trial
This one is simple - set a timer for five, ten, fifteen, or twenty minutes, and then row as far as possible within the specified time. Over time, your goal would be to increase the distance rowed for a given time.
Have fun with these conditioning workouts, and a word to the wise - start conservatively with the first few sessions. You don’t want your conditioning to interfere with your strength training, and you’ve got plenty of time to increase the conditioning stress in later sessions.
We hope these tips and tricks help you get stronger - or at least better conditioned in this case - and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
Why THIS is What You're Missing
/You're not normal without this.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Testify Chronicle - June 5, 2023
/THIS WEEK'S QUESTION
From our video "Go Home, Get Weak, and DIE" | Why Your Doctor is WRONG about Lifting Weights (click the title to watch):
Peter
I'm confused. Various of the lifters seemed to be lifting in a wrong way. I realise that suggests that my 'take' on this must be wrong. I'm not seeing 'bend the knees' lifting?
Phil
Reasonable question Peter, and what you're probably referring to is a very conscious decision to not only bend at the knees (so the knees do indeed bend of course), but also bend the hips, i.e., bend over as one lifts. In the squat, this makes for a stronger movement (as opposed to trying to keep the back angle vertical), and it's also easier to achieve depth. In the deadlift, this makes it possible to make sure that the knees are not an obstacle for the bar's path (when the knees get in the way of the bar, it makes for a very difficult, inefficient, and weak deadlift).
Note, however, that although the back goes through a host of angles - from vertical at the top of the movement to relatively horizontal at the bottom of the movement - we still want a straight back. And indeed, this is exactly how the back gets stronger. The muscles of the back (and the entire trunk) are responsible for keeping the back flat and rigid - like a steel beam - throughout the entire movement. And so one begins at a very manageable weight at which one can maintain the correct positioning and movement, the body adapts to that weight by getting stronger, and then we increase the weight slightly, and the process begins again.
Here's a solid explanation in this video we put out a few weeks back:
The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw
I hope this helps!
ARTICLES & VIDEOS
Go Home, Get Weak, and DIE: Why Your Doctor is WRONG about Lifting Weights
You've heard it before: "Why are you doing this?" "You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to watch.
EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Click here to watch.
DIY Lifting Platform - Easy and Fast!
We help you quickly and easily build a lifting platform that is durable and protects your equipment and floor. Click here to read.
Blast from the Past: How to Start Lifting | Personal Gear
What personal gear do you need to start lifting weights? In the second video of the "How to Start Lifting" series, we cover the personal equipment that you'll need as well as a few things to avoid (spoiler: don't get Chuck Taylors!). Click here to watch.
Blast from the Past: Tips and Tricks for the New Lifter
We cover a few tips and tricks to help the new lifter. Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).
Reminder: We will be closed for training on Saturday, June 17, as we are hosting the annual Testify Strongman Summer Showdown that day.
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Testify Strongman Summer Showdown
June 17, 2023
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
Testify Fall Classic
October 21, 2023
The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.
Courtesy of “Death by Prowler” (on Starting Strength).
Compare to 2023.04.03.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.03.13.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2023.02.13.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2023.02.13.