4 rules for bench press safety
The bench press is the “holy grail” of all weight training exercises. When you hear weightlifters or gym rats discussing their workout routine with each other, one of the first things you always hear is them talking about how hard they can bench press. The amount of bench press you can do is something we “gym rats” take pride in. While it’s important to push yourself to maximize your skills, it’s more important to take the proper precautions so you don’t end up on the wrong end of a horrific injury.
USC star runner Stefan Johnson’s bench press injury in 2009 was a real eye-opener in the fitness community and made us realize how important proper safety is. Johnson was injured during a workout routine in which he was bench pressing 275 lbs. The bar fell on his throat and caused some life-threatening injuries. Johnson had to undergo emergency surgery to repair a crushed vocal cord, Adam’s apple and torn muscles. Doctors attributed his incredible survival to the strong muscles in his upper body and neck that helped keep his airway open.
I guess now I have your attention! This story isn’t meant to scare you, but rather to demonstrate that you need to take the proper precautions because if this can happen to a star college running back in one of the nation’s most hyped programs, it can happen to anyone.
1. NEVER lift without a spotter.
Even if you’re lifting relatively light weight, it’s important to get in the habit of having a spotter present with your bench press. The spotter should place both hands firmly on the bar as the weight is removed and not release them until it is 100% clear that you have control of the bench press bar. Even if you’re lifting a light weight for your strength level, it’s easy to have a hand slip or even a giving shoulder/elbow. The bench press is a physically daunting exercise and many things can be injured during the movement. The bench press puts a lot of stress on your upper body joints, so having a spotter nearby at all times is an absolute must!
Another good rule of thumb is to know your spotter and try to lift with the same person each time. If you ask a stranger to look at you, you’re taking a risk because you don’t know their level of experience and they don’t know how much weight you’re used to lifting.
If for one reason or another you’re bench pressing alone, make sure you’re doing it on a “power rack.” Most gyms have electric racks and contain safety pins that catch the bar if it falls. Be sure to put the safety pin on the power rack so it doesn’t interfere with your reps going down.
2. KNOW YOUR LIMITATIONS!
I can’t stress this enough. We all feel like Superman from time to time in the gym and think we can go further than ever. The majority of all injuries have occurred when people try to live with more weight than ever before. If the most weight you’ve ever attempted to bench press is 250 pounds, don’t be the fool trying to bench press 285 pounds. and ends up with a torn pectoral muscle or the bar crashing down on his chest. Expecting to lift even 25 lbs. more into the bench press than you’ve ever done is very physically demanding, and most people underestimate this. If you want to attempt a one-rep max bench press, don’t go over 5 pounds. above your current maximum elevation at once. If you complete the lift gaining 5 pounds, then you can try to lift 5 pounds. more, but NEVER without a spotter.
If you are trying a running high bench press, be sure to inform your observer. A good spotter should keep your hands on the bar and guide it down to make sure you can stabilize the weight. On the way up, the spotter must keep his hands on the bar unassisted, unless he needs help. This can prevent many injuries, and if the bar crashes into your chest because it’s too heavy, the spotter will already be in the perfect position and can help prevent serious injury.
3. Always wear training gloves.
Some of the bars get very slippery when in use, and if your hands start to sweat they can get very slippery. A good pair of training gloves will give you an iron grip on the bar, plus a nice psychological boost to lift more weight too. When you’re trying to bench press heavy, a good pair of training gloves is key. Wearing gloves is an excellent preventative measure and should eliminate any type of hand slippage on the bar.
4. Make sure you have stretched yourself.
Take time to loosen up your entire upper body before jumping off the bench. You should stretch your shoulders, back, chest, and legs, as all of these muscle groups are involved in the movement. Many injuries can be avoided by understanding and practicing this often overlooked step.
Before your next session, remember to review the 4 rules to help prevent accidents or injuries. The bench press is meant to be a fun fitness challenge, just make sure you do it safely!