The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    The Man of Steel -Superman-'s Avatar
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    Barbell Bench Accident & Now Scared

    I have benching for a long time but last week, for the first time ever, the barbell nearly crashed on my stomach/chest when lifting 185 lbs for my 8th rep. This is no where near my max of 230 lbs. What happened was that my left wrist broke backwards and caused me to freak out and overcompensate by pushing forward. I eventually had to do a reverse curl to get the bar off of me.

    Yesterday I was going for my 9th rep at 185 lbs and I got stuck. I had to yell for help.

    Now I am so freaked out of benching now (I literally fear the whole exercise) that I am thinking of moving towards dumbbell presses.

    Can someone give me advice or tell me what has happened to me?
    Will dumbbell presses give me the same workout?

    Thanks.

    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

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  3. #2
    Eat Chicken Chris686's Avatar
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    Advice? Get a spotter or lift without clamps on the bar.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  4. #3
    Senior Member beatlesfreak's Avatar
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    Ahem?.....

    Dumbbell bench press until you have either a full-time spotter or some sort of fail-safe device on your bench.

    Don't mess around with your health and safety. This stuff is supposed to be fun and productive, not overly dangerous.

  5. #4
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    You already dodged a bullet once - I wouldn't press your luck again. Barbells are great. Or get a spotter as the others recommended.

  6. #5
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    SPOTTER!!

    Or use the arms on the side of the bench. Or don't go to failure.

  7. #6
    Unremarkable Questor's Avatar
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    Try dumbbell bench press for a while, it's a fantastic exercise. Then get a spotter.


  8. #7
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by Questor
    Try dumbbell bench press for a while, it's a fantastic exercise. Then get a spotter.

    Yeah, I will most likely start that. I will probably benefit from it and make my barbell bench stronger. I won't be barbell benching for awhile though. The fear of the weight crashing on my neck or face is too scary. I just never thought it would happen to me.

    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  9. #8
    Senior Member betastas's Avatar
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    Congratulations. You learned the hard way, but you still learned and you're still fine.

    Continue doing BB benchpress, just get a spotter. I've failed on squats, good mornings, benchpress, etc., but I either do them safe or don't do them at all.

    Once again, ask for a spotter.

  10. #9
    Is cutting down to 9% Jordanbcool's Avatar
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    IMO Dumbell bench press is superior to the barbell. I hardly ever use barbell and I've done quite well.
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  11. #10
    T.J.W. nhlfan's Avatar
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    get back on the horse, do some barbell benching, but do it SAFELY.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  12. #11
    Mojo Risin peacefrog's Avatar
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    Rolling 185 off your stomach is no biggie, it doesn't hurt that much. I would just keep on benching, but try and get a spotter when you might got to failure.

    What kind of grip do use? Thumbs over or under? I grip with thumbs under, and my wrists are always broken backwards, so they can't break any more.

  13. #12
    Go Heels! MixmasterNash's Avatar
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    There's a huge red disclaimer in the most recent Ironmind catalog that says, (paraphrased) "Blah blah, exercise is dangerous, but we know a lot of 1000lb squatters and the only exercise that is truly dangerous is the bench press. Don't bench without spotters or a rack."

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  14. #13
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    This is why I switched to DB bench, both for flat and (once I get my decline sit-ups bench) declines. Plus I've heard many people say that DB benching is better for gains.
    Last edited by JConrad; 11-23-2006 at 09:23 AM.

  15. #14
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by peacefrog
    Rolling 185 off your stomach is no biggie, it doesn't hurt that much. I would just keep on benching, but try and get a spotter when you might got to failure.

    What kind of grip do use? Thumbs over or under? I grip with thumbs under, and my wrists are always broken backwards, so they can't break any more.
    No biggie? To me, and I think to a lot of people, 185 lbs is no joke - especially when it has just slammed into your stomach/chest area. It wasn't placed on there, I semi-dropped it there because the weight was coming down and I pushed it away from my neck and face area. I nearly pissed in my pants.

    I grip it around. I never ever do a thumbless grip. That is suicide. But I don't break my wrist completely backwards either because that is too much stress on the wrist bone. I have it at 45 degrees from my forearm.

    I am going to DB's for awhile. I won't have to waste time racking weights back and forth from the barbell and I can max with however much weight because I can always drop the DB's to the sides. It also looks pretty cool to be able to have a 70 or 80 lbs DB in each hand.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  16. #15
    Senior Member KevinStarke's Avatar
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    I'd be more afraid of an arm giving out and a db crashing in to my face. If your using proper form and have a spotter there should be nothing to fear, I always ask for someone to spot me on anything heavier than 225.

  17. #16
    Senior Member betastas's Avatar
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    I've failed on a DB decline and smoked my face with a 90 lb.
    Now, I don't go to failure.
    Lift smart, no matter what you're doing. It's a pretty poor reason to stop doing BB bench because you're afraid of it. Just get a spotter or use safeties/rack.

  18. #17
    Read this -------------->> pipes's Avatar
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    If you don't have a spotter you should never try to go for that extra rep that you're not sure about. I can imagine it's not a nice feeling to see that bar stop half way up with no where to go but down.
    5'11" 220lbs.

    BENCH - 330 x 1
    SQUAT - 405 x 1
    DEADLIFT - 450 x 1


    "Whenever you do a thing, act as if all the world were watching." -- T.J.
    "Every success is built on the ability to do better than good enough." -- Unknown

  19. #18
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by betastas
    I've failed on a DB decline and smoked my face with a 90 lb.
    Now, I don't go to failure.
    Lift smart, no matter what you're doing. It's a pretty poor reason to stop doing BB bench because you're afraid of it. Just get a spotter or use safeties/rack.
    What do you mean 'smoked your face with a 90 lbs'? Do you mean it came down and hit you in the face? How are you still alive? That must of sucked.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  20. #19
    Senior Member AzBboy's Avatar
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    scary

    I fell forward while squatting before, and I had no safety precautions, I was just freeland squatting no cage no NOTHING. I got lucky and a dumbell bench happened to be off to the side where I fell, and caught one end of the barbell giving me just enough room to weasel out. Face was inches from the concrete, 180lbs behind my head. I feared squatting for long after, and stopped completely. After several months I started squatting again, now I squat between two benches so if I fell, they would catch it at both ends. Anyways, just take some time away from the exercise until you can build some confidence to try again.

  21. #20
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    A good tip when bench pressing with dumbells is to load them so one side of the dumbell is slightly heavier than the other, and make sure the heavier side is facing away from you, that way if you have an accident the DB will fall away from your face/chest. It doesn't have to be a big difference, that might be bad for your arms, but maybe a 5lb difference. It make save your skin one day.
    Last edited by JConrad; 11-23-2006 at 01:40 PM.

  22. #21
    Senior Member KevinStarke's Avatar
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    Quote Originally Posted by -Superman-
    What do you mean 'smoked your face with a 90 lbs'? Do you mean it came down and hit you in the face? How are you still alive? That must of sucked.
    I smacked myself in the head with an 85 lb metal dumbell years ago... maybe thats why I am the way I am. Honestly though, i've trained with some smark and experienced lifters and you really shouldnt even be going to failure anyway.

    Just yesterday I was front squatting and at the bottem of the squat i slipped a bit and the bar rolled off my front shoulders and was on its way to landing directly on my bent legs which wouldnt have been good. I dropped back real quick though and safely landed on my ass and avioded a bunch of pain. Pretty much anything your doing in the gym can be and probably is potentially dangerous so if your gonna be afraid of lifting then it probably isnt for you. Just stay confident and above all get a spotter.
    Last edited by KevinStarke; 11-23-2006 at 02:58 PM.

  23. #22
    Mojo Risin peacefrog's Avatar
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    Quote Originally Posted by -Superman-
    No biggie? To me, and I think to a lot of people, 185 lbs is no joke - especially when it has just slammed into your stomach/chest area. It wasn't placed on there, I semi-dropped it there because the weight was coming down and I pushed it away from my neck and face area. I nearly pissed in my pants.

    I grip it around. I never ever do a thumbless grip. That is suicide. But I don't break my wrist completely backwards either because that is too much stress on the wrist bone. I have it at 45 degrees from my forearm.

    I am going to DB's for awhile. I won't have to waste time racking weights back and forth from the barbell and I can max with however much weight because I can always drop the DB's to the sides. It also looks pretty cool to be able to have a 70 or 80 lbs DB in each hand.
    Maybe dropping it on your neck might be a problem. I don't actually see how this can happen though. If you keep proper form throughout your set, the bar is always roughly above your nipple line. If you fail, usually it happens at the bottom of the rep, so you just ease the bar down onto your chest, and roll it away. The bar should never be above your neck, except when you're taking it off/putting it back on the supports. It sounds to me like maybe you need to work on getting more consistent form on your bench.

    I dunno, I have always used thumbless grip, and the bar has never felt like it could fall out. It doesn't hurt the wrists much either. I've been to failure quite a few times without a spotter, and its never been much of an issue. Perhaps if I was benching heavier it would be problem

  24. #23
    Banned Roddy's Avatar
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    dont lift so heavy. simple.

    If i worked out and had no spotter i would not put myself in a situation where i might get pinned by the weight. Thats plain stupid.

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