Buzz
Bench pressing can be downright terrifying; I still have vivid flashbacks of fearing the barbell might crush me while at a New York Sports Club—but if you have a spotter and communicate clearly, you can minimize those fears.
“Spotting someone is the weight-room equivalent of holding open the door for a laden delivery man,” as the Wall Street Journal observes. “It’s a gesture of courtesy that may prevent an accident.”
Accidents do occur. If you search for 'bench press accident' on YouTube, you’ll fall down a terrifying rabbit hole. (On second thought, maybe skip it. It’s pretty horrifying.) Asking someone to spot you while bench pressing is straightforward; however, clearly communicating your needs to the spotter can be more tricky. If you want to safely improve your bench press, just keep the communication flowing and don’t hesitate to let them know when not to intervene.
Let your spotter know how many reps you plan to do.
Before discussing how to request a spot, it’s important to note that asking for one is a personal preference. Your method of being spotted may vary greatly from someone else’s. Therefore, don’t hesitate to speak up about what you need.
When you're ready to bench press, find a spotter—preferably someone who's recently completed a set and is resting so as not to inconvenience them. If you can find someone who's also bench pressing, that’s even better, as you might have the opportunity to return the favor. Most gym-goers should be willing to help unless they're uncomfortable or injured, as the WSJ writes; if so, have a backup plan ready.
Once you’ve found a spotter, make sure to clearly communicate how many reps you intend to perform so they can anticipate when they might need to assist you, whether it's five or just one. If you're confident you'll complete four out of five reps but are unsure about the fifth, let them know. If you're aiming for three reps and feel sure about it, inform them. It’s crucial they understand when to step in, if necessary.
On the flip side, if you dislike a spotter jumping in too soon or when it only appears you’re struggling (but you're actually fine), make it clear that they don’t need to assist unless you explicitly request help during the set (or need help un-racking the barbell, which we’ll cover shortly).
Once you realize that a rep doesn't count unless you complete it with the bar firmly in your hands, you'll understand that having someone assist you by touching the bar isn't actually helping you, as u/Viandobulo explained in a Reddit discussion. This may vary depending on your personal choice, but if you're not a competitive powerlifter, it's not a big deal, as long as you prioritize safety. For beginners, having help with each rep might feel more comfortable, for instance.
To avoid early intervention from your spotter, you can simply say things like, 'I'll let you know if I need help' or 'Don't touch the bar unless I ask you to.' Some people recommend waiting for the bar to drop during the concentric phase or as you're pushing up before offering assistance.
When you're setting up on the bench, it's helpful to communicate whether you need help with unracking the barbell. This is a personal preference. If you need assistance, be sure to mention it before you start. If not, just let them know you don't need help with the lift off the rack. In total, this brief interaction shouldn't take more than a few seconds before you dive into your workout.
Todd Miller, an exercise-science professor at George Washington University, shared with the Wall Street Journal that a spotter should grip the bar alternately (overhand/underhand) and opt for a narrower grip than you when assisting. Generally, both of these should come naturally to a spotter.
If at any moment during your set you need assistance, don't hesitate to ask for it right away. And if you're lacking a spotter, using the squat rack for bench pressing can be a good alternative. Just be mindful not to occupy the rack for too long, or you might end up with a 'badge of shame' at your gym.
