Buzz
Have you ever feared failing a bench press and ending up trapped under the bar? This is a frequent topic of discussion across fitness forums and Reddit threads, showing it's a shared concern among many.
Trainers often warn that benching without a spotter leaves few safe options if you fail. You might skip using clips and let the weights slide off, or resort to the risky “roll of shame,” which becomes more hazardous with heavier loads. (Avoiding failure altogether is another option, but beginners often struggle to gauge their limits accurately.)
When a spotter isn’t available, using the squat or power rack for bench pressing is my go-to solution for safety during failure. This method not only ensures security but might also help you push for an additional rep. If your bench progress has stalled, this approach can help break through plateaus. However, don’t use the rack as a crutch for constant failure—if it happens too often, reassess your training program or the weights you’re lifting.
Simply place a bench inside the power rack and adjust the safety bars to a height that allows full range of motion while ensuring you can safely lower the barbell if you fail. (Check out this video for a visual guide on how to set this up.)
If the gym is crowded and the squat rack is needed for squats, opt for a traditional bench press and request a spotter. As Kenny Mahedeo, a certified personal trainer, points out, using a squat rack for bench pressing during peak hours is poor gym etiquette—unless all bench presses are occupied or unavailable. When unsure, just ask for assistance; being asked to spot someone is always a compliment.
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