Bench press without a spotter

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I'm about ready to up the weight on the bench press as I'm comfortably able to do 5 sets of 5 reps with about 2-3 minutes rest between sets.

But if I cannot ask anyone to spot me is the next best thing to use a rack as suggested on the stronglifts website?

http://stronglifts.com/bench-press/safety/

Is this a gym faux pas? If I want to do some squats and someone is using the power rack for something else then I always feel that it's a bit of a waste. Is there any other method to safely bench press please?

When I was working up to the current weight I'd sometimes have to stop at about the 4th rep in the occasional set so I can gauge when the weight's too heavy. But I'd prefer not to have to 'de-load' if I fail regularly as the weight is still relatively pathetic.
 


I'm about ready to up the weight on the bench press as I'm comfortably able to do 5 sets of 5 reps with about 2-3 minutes rest between sets.

But if I cannot ask anyone to spot me is the next best thing to use a rack as suggested on the stronglifts website?

http://stronglifts.com/bench-press/safety/

Is this a gym faux pas? If I want to do some squats and someone is using the power rack for something else then I always feel that it's a bit of a waste. Is there any other method to safely bench press please?

When I was working up to the current weight I'd sometimes have to stop at about the 4th rep in the occasional set so I can gauge when the weight's too heavy. But I'd prefer not to have to 'de-load' if I fail regularly as the weight is still relatively pathetic.

How many times is there absolutely nobody around to spot you?
 
How many times is there absolutely nobody around to spot you?

University gym is threadbare at the moment mate, a few Chinese lasses occasionally, one other bloke in there this dinner time who didn't seem very sociable. The crowds will be back in mid-September-ish.

I started to use the rack with a bench in it but it didn't seem very natural so I then used the normal equipment i.e. bench press with built-in supports.

When I got back to the office I read the stronglifts page that I linked to and I think I could get the power rack setup OK if I have to use it. But it seems a bit of a last resort.
 
University gym is threadbare at the moment mate, a few Chinese lasses occasionally, one other bloke in there this dinner time who didn't seem very sociable. The crowds will be back in mid-September-ish.

I started to use the rack with a bench in it but it didn't seem very natural so I then used the normal equipment i.e. bench press with built-in supports.

When I got back to the office I read the stronglifts page that I linked to and I think I could get the power rack setup OK if I have to use it. But it seems a bit of a last resort.

I use the power rack for bench with the supports in. I go in mid morning usually and hardly anyone uses racks anywyay
 
If there's nobody in there capable of spotting you then just use the power rack. Odds are it won't be in high demand if there's not even somebody to spot you
 
after my second humiliation of being stuck under the bar and having to get some random to give me a hand I'm
gunna have to start using the squat rack. Made it worse as it was a decent bit of treacle this time who had to help as well
 
after my second humiliation of being stuck under the bar and having to get some random to give me a hand I'm
gunna have to start using the squat rack. Made it worse as it was a decent bit of treacle this time who had to help as well

My first time of getting stuck was a couple of weeks ago. It didn't help that I went on the rower before the bench as someone was already using it. I tried to lean the bar to one side as I don't fit the collars but I ended up rolling it off.

Since then I've improved quite a bit, I checked my form and it makes a big difference if you clench shoulder blades together and arch back slightly but you probably knew that anyway.

I've had a few occasions over the past year where I've reached the 4th rep out of the 5 and thought "I can't squeeze out another" and just left it until the next set but I now want to be able to do the max that I (safely) can.
 
I do miss having a training partner for this reason. I've got a good idea of when I can or can't squeeze out another rep, although this morning I pushed it very fine indeed but I managed to get the bar up eventually.

Dumbell bench is a good alternative once in a while as you can go to failure without a spot. Can also go deeper than barbell.
 
I've always benched without a spotter, been squashed a few times but I just tilt the bar and get out, when you've been training a while you get to know what your last rep is anyway.

I've asked people to spot before and they always wind assist which for me is pointless
 
I've always benched without a spotter, been squashed a few times but I just tilt the bar and get out, when you've been training a while you get to know what your last rep is anyway.

I've asked people to spot before and they always wind assist which for me is pointless

I can sometimes squeeze out more than I expect to.

Other times I feel strong enough for another rep only to feel weak as the bar touches my chest.
 
I can sometimes squeeze out more than I expect to.

Other times I feel strong enough for another rep only to feel weak as the bar touches my chest.

I think you really need a spotter. I used to think I 'knew' when I'd had my last rep but if you have a spotter you feel more confident and often have more than you think, you're short changing yourself by quitting when it gets a bit hard.

Training that way for so long has set my bench back a long way relative to squat and deadlift.
 
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