How to Properly Spot Someone on Bench?

[JTyrell710]

How does one properly spot another on the bench press? any tips?

[Songsangnim]

How does one properly spot another on the bench press? any tips?

Do's and Don'ts:


DO stand behind the bencher.

DON'T stand over the bencher in the spread legs crotch-in-face position.

DO grab the bar when the bencher gives the signal.

DON'T grab the bar (unsignaled) and turn it into a rowing exercise.

DO place your hands under the bar.

DON't place your hands on the elbows. This can cause the arms to buckle inwards if you are pushing hard. At least that's the case for me.

DO give just enough help to get the bar back on the stands.

DON'T attempt to lift the bar back on said stands by yourself. Let the bencher do the majority of the work.

DO keep your eye on the bencher.

DON'T watch the hot girl in exercise briefs doing stiff-leg deadlifts in front of you while your partner is benching.

[Jasonl]

Do's and Don'ts:

DON'T watch the hot girl in exercise briefs doing stiff-leg deadlifts in front of you while your partner is benching.

Ahh, so that's what I've been doing wrong this whole time! Good post though.

[phreak]

DO give just enough help to get the bar back on the stands.

DON'T attempt to lift the bar back on said stands by yourself. Let the bencher do the majority of the work.

I agree wih most things, but I hate it when people do the above. If I can't lift it anymore, it's over. Grab it and rack it. No use wasting energy that can be better used for my next set.

[Minotaur]

Do's and Don'ts:

DON'T stand over the bencher in the spread legs crotch-in-face position.

Depends on what you and your partner are into. :evillaugh

[Reinier]

Be serious about it.
Keep both hands under the bar but don't grab it till you have to.

[JTyrell710]

thanks yall

[AllUp]

Exactly. Also, ask them how many they expect to knock out.
This gives you an idea of how carefully you have to spot. If they say 12-15 then odds are you'll be giving lifting like 1-5lbs up on the last few reps, while if they say they expect to do like 2-6 (lower rep count) you should keep your hands an inch or two under the bar the whole-time and watch them big-time as well as providing a liftoff. Regardless of the weight, watch people closely on the FBench as some peeps hit the pegs on the front and that can gank someone regardless of the weight if they are fatigued. Also, if you lift w/the person often, have a codeword/gesture that's a que for "get this s*** off of me."

My word is "Yo!"

[ElPietro]

Over under grip is the proper bench spot grip. This will give you the strongest grip if something should go wrong.

I agree with lifting as little weight possible, but it's a matter of the bencher's preference. If it stops moving, I will give some aid so they can get it going again. If I just rip it up they aren't really doing much work, and I'm only there to aid in the lift, not get a back/shoulder workout.

Your crotch MAY get a bit close to the guy, depends on the bench and how far up the bench they are, you aren't going to be much help if you are too far away and can't really add support or safety because of the distance from the bar.

I always ask how many reps they are trying for. Thing I hate the most, is when they say something like 10, and they are already struggling on the second rep, but just keep going, thinking they are lifting the weight when I'm the one yanking the bar up each rep. I'm sure they are the same guys that say they did 10 reps of the weight, despite having a guy pull it up for them on most of those reps.

[Nights]

I've just reracked it at that point. When asked why, just tell them they can't do this weight as you've been carrying most of it for them. If they don't believe you, ask them to do one more rep without your help.

[phreak]

I've just reracked it at that point. When asked why, just tell them they can't do this weight as you've been carrying most of it for them. If they don't believe you, ask them to do one more rep without your help.

>>> thumbs up!

[AllUp]

I've just reracked it at that point. When asked why, just tell them they can't do this weight as you've been carrying most of it for them. If they don't believe you, ask them to do one more rep without your help.

Thing I hate the most, is when they say something like 10, and they are already struggling on the second rep, but just keep going, thinking they are lifting the weight when I'm the one yanking the bar up each rep.

I take no pity on these guys.

Good one Nights -Point out that you were lifting most of the weight so that the next guy doesn't throw his back out.

Seriously, with some people they'll say 12reps, yet they're lifting it like its their 1rm PR.

[Anthony]

How you spot depends on the lifter and their goal. If the lifter is going for multiple reps, I can understand helping slightly to keep the bar moving. But if the lifter is going for a 1RM and fails, rack the weight immediately. They could be injured or they could want to take another attempt without wasting their energy on a lift that means absolutely nothing to them. Also, if you are using a proper bench, where you stand is non issue because there's not much choice. :P

[Songsangnim]

How you spot depends on the lifter and their goal. If the lifter is going for multiple reps, I can understand helping slightly to keep the bar moving. But if the lifter is going for a 1RM and fails, rack the weight immediately. They could be injured or they could want to take another attempt without wasting their energy on a lift that means absolutely nothing to them. Also, if you are using a proper bench, where you stand is non issue because there's not much choice. :P

Good points. But I was assuming these were experienced, non-ego lifters going for multiple reps, since the OP asked "how does one *properly spot..." Guess I should have clarified that. I totally agree about the 1RM. Should have said something about that.


* italics mine

[Alex.V]

I didn't read the posts, but... ASK. Ask how many reps, ask if they want a liftoff, ask if you want to make 'em work for that last rep. I sure as hell tell spotters what I need, so why not make sure you're spotting them the way they want to be spotted.

And if you're spotting anybody who's in a fraternity, teabag them on the last rep. Fratboys find that really funny, trust me.

[Jayrock]

Pretty much the same as everyone else. I ask them how many they reps they plan to do. Amazing how many give you a blank stare. I also ask if they need a lift off--hoping they don't. I always use a over/under grip. I don't touch the bar until needed. I don't yank the bar up, but rather lift just enough to keep the bar traveling up at a reasonable pace.

I've been spotted with the finger tapping crap, where it takes like 10 seconds to get it up and it sucks. Thanks for killing my energy level.

[BCC]

lol @ belial. But he is right on. You just have to ask.