4 rules for bench press safety
The bench press is the “holy grail” of all weight training exercises. When you hear powerlifters or gym rats discussing their exercise routine with each other, one of the first things you always hear is them talking about how much they can bench press. The amount of bench press you can do is something we “gym rats” pride ourselves on. While it’s important to push yourself to maximize your abilities, it’s more important to take the proper precautions so you don’t end up on the wrong end of a horrible injury.
The bench press injury suffered by USC star running back Stefan Johnson in 2009 was a true revelation in the fitness community and made us realize how important proper safety is. Johnson was injured during a workout 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, torn Adam’s apple and muscles. Doctors attributed his incredible survival to strong upper body and neck muscles that helped keep his airway open.
I guess now I have your attention! This story is not meant to scare you, but rather to show that you need to take the proper precautions because if this can happen to a star college running back in one of the most hyped programs in the nation, 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 let go until it is 100% clear that you have control of the bench press bar. Even if you’re lifting light weight for your strength level, it’s easy to have a slip of the hand or even a shoulder/elbow sag. 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 the joints in your upper body, 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 see you, you’re taking a chance because you don’t know their experience level and they don’t know how much weight you’re used to lifting.
If for one reason or another you are bench pressing solo, make sure you do it in a “power rack.” Most gyms have power racks and contain safety pins that catch the bar if it falls. Be sure to attach the safety pin to the power rack so it doesn’t interfere with your reps going down.
2. KNOW YOUR LIMITATIONS!
I cannot stress this enough. We all feel like Superman from time to time in the gym and think we can go further than ever before. 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 lift 285 pounds. and ends up with a torn pectoral muscle or violently dropping the bar on his chest. Hoping to lift even 25 lbs. more on 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 one time. If you complete the lift by lifting 5 pounds, then you can try lifting 5 pounds. more, but NEVER without a spotter.
If you’re attempting a career high bench press, be sure to let your spotter know. A good spotter should keep your hands on the bar and guide you down to make sure you can stabilize the weight. On the way up, the spotter should keep his hands on the bar without helping, unless he needs help. This can prevent many injuries, and if the bar crashes against 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 good psychological boost to lift heavier, too. When you’re trying to lift a lot of weight on the weight bench, 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’ve stretched.
Take time to loosen up your entire upper body before jumping on 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!