It is quite often that someone in a gym will ask someone else to give them a spot on a bench press. When training by myself, I will often ask someone else who has some training experience to give me a spot. Plus, I am always happy to return the favour. But exactly how do you spot a bench press?
Over the years, I have been spotted by a variety of different people, all with different spotting techniques. You have some people who stand on the ground, others who stand on the platform. So me prefer one hand, others prefer two hands. Some lift the bar up for you, others don’t touch the bar at all. So…what is the best way?
This topic is certainly up for debate, but I certainly do have a preferred way for someone to spot me, so I’ll share below:
Positioning Yourself Behind the Bench Press
There are a number of positions that you can acquire when spotting someone on a bench press. Personally, I find that the safest and most effective method of spotting someone is to assume a deadlift position on the platform (if there is one) with your hands about shoulder width apart. Keep your back straight at all times and as the person lowers the bar, you are able to bend at the knees, just as you would in a deadlift motion.
I once (yes, only once) had someone who tried to spot me using just one hand. At the time I was using a 87.5kg bar with a full range of motion (touching the chest). I must admit, I wasn’t overly comfortable with his technique, but he was quite strong so I can’t too concerned.
Anyway, we hit a snag when I hit failure on my chest. I could barely move the bar up and he couldn’t get his hand underneath the bar. Fortunately, I was able to nudge the bar up a few cm so he could get his hand under and then we could lift the bar back up together (very slowly mind you!).
Now this entire situation would have been avoided if he assumed a deadlift position. My chest would not have been in the way and he would have been able to assist in lifting the barbell to a greater degree.
Lifting Up the Bar off the Bench Press Rack
The first phase in actually spotting on a bench press is actually getting the bar into position. Personally, I prefer someone to assist me in getting the bar into position so excess energy isn’t wasted before the actual set begins. Of course, this will vary from individual to individual.
If you are lifting the bar up, be sure not to only take a fraction of the weight off and release it slowly. I once had someone practically drop an 80kg bar on me and I have no idea how I didn’t sustain a shoulder injury (or worse). Be slow and gentle so the lifter can adjust to the weight without sustaining a serious injury.
Spotting the Actual Bench Press Set
Each weight lifter will have their own preferential style for being spotted on a bench press. I have a pet hate when people keep their hands on the bar and take the weight off to help me lift the bar up (AKA assisted reps). In effect, this is just lowering the weight that I am lifting…so I might as well just drop 10-20 kg! Furthermore, less stability on my part is required because the spotter is assisting in keeping the bar stable.
Personally, I just love it when a spotter is there ready to get the bar back up into position when I reach complete muscular failure and can barely get the bar off my chest.
That’s just me. Some people like a spotter to be holding onto the bar for a sense of security. They key is to ask the person who is lifting the weight how they wish to be spotted and then honouring that request.
Some other Bench Press Spotting Tips
For eccentric training, a spotter will be required to assist on the concentric (up) phase. In this case, you will need to assist greatly for every rep, but then release the weight to the lifter for each eccentric phase. It is an idea to keep your hands under the bar (or even touching) just in case the weight lifter loses control on the downward motion.
Two people spotting from either end of the bar can be beneficial if the weight lifter is lifting an excess amount of weight. But do ensure that you have good communication skills. I once found myself in a scenario where one person lifted the bar and the other wasn’t…we nearly had a bit of an accident.
And finally, just ask the person you are spotting how they wish to be assisted. Some people request or expect more assistance than others. Other people (like me), just want a spotter there as security so they don’t get stuck. Be flexible and adaptive in your spotting approach because people train a vast number of ways.
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