Here’s what you need to know…
- Of all the exercises in the weights room, the Bench Press is potentially the most lethal due to the position of the bar in relation to the lifters head and throat. For those reasons, extra care should be taken when performing this exercise.
- When setting up for the Bench Press, your eyes should be positioned on the bodyside of the bar. This will help prevent you clipping the j-hooks on the concentric part of the lift.
- There are no benefits to be gained from using a thumb-less grip and doing so increases the likelihood of the bar slipping out of your hands.
- If you are Bench Pressing alone, or without a spotter, do not use collars. Not doing so will prevent you from tipping the weights off the bar if you do get pinned.
As well as being an incredibly effective exercise for increasing muscular size and strength in the upper body, the Bench Press is one of the most dangerous exercises you perform in the weight room, particularly if you work out alone. The position of your head, neck, and chest below the bar makes them vulnerable to serious injury should the bar slip or fall out of your hands. In addition, the threat of being pinned under a weight that is too heavy for you to lift off yourself is something that can happen to even the strongest of lifters. For those reasons, it is of vital importance that you treat the Bench Press with respect and abide by these common sense safety tips which will help you avoid serious injury in the weights room.
1. Position Yourself Correctly
A good set up will not only enable you to Bench Press more weight, it will also reduce the chances of you getting injured as well. One of the more common accidents that occur when Bench Pressing, particularly amongst novices, is that they set up too close to the uprights and end up clipping the J-Hooks when they press the bar back to the top position. When this happens, it can put you off your lift and can put you in a compromising position, particularly if you’re using heavy weights. The solution to avoid this particular problem is relatively simple. All you need to is position yourself so that when you look straight up whilst laying on your back, your gaze should be on the ‘body-side’ of the bar. This will ensure that you’re positioned an adequate distance away from the J-Hooks, so that when you press the bar up to the start position, you will avoid clipping them on the way up.
2. Use A Full Grip
There are no benefits to be gained from using a thumbless grip for the vast majority of lifters. It will not increase triceps activation, it will not improve shoulder stability and it will not allow you to lift heavier weights. What it will do, is dramatically increase the likelihood of the bar slipping out of your hands and landing your chest, throat or face. For those reasons, I strongly suggest that you make use of your plausible thumbs to secure the bar firmly in your hands. Doing so will dramatically reduce your risk of getting injured whilst having no adverse effect on your technique, or the amount of weight you can lift, what-so-ever. The liberal use of chalk, which dries any of the moisture in your palms, will help prevent the bar slipping in your hands and secure your grip further.
3. Do Not Use Collars
If you are Bench Pressing alone, or without the aid of a spotter, it is recommended that you do not use collars. Ordinarily, I advocate the use of collars to secure weights to the bar and prevent them slipping off when performing a lift. However, not being able to get the weight off the bar could have dire consequences in the case of the Bench Press. Not using collars enables you to tip the bar to one side and slide some of the weight off, should you find yourself pinned under the weights. Once the weights slide off one side, the bar will see-saw and the weights will then slide off the other side. This method of escape is particularly noisy and dangerous as the falling weights could land on you, or someone in your immediate proximity. However, it could also save your life so for that reason I recommend that you do not use collars when Benching alone.
Closing
In addition to following the tips I’ve outlined above, the help of a spotter can greatly reduce the likelihood of an accident happening when bench pressing and for that reason, it is advised you use one whenever possible. However, in situations where a spotter isn’t available, it’s often a good idea to reduce the amount of weight your using to a more manageable level. Dumbbells are also a viable alternative to anyone that’s concerned about getting injured when bench pressing alone. Remember, the bench press is great exercise but it is not without its risks. Taking the precautions outlined in this article will ensure that you’re able to bench press safely, without fear of injury not matter your level of experience.