Advice for benching/chest without a partner?

Discussion in 'Fitness & Nutrition' started by Bausk, Mar 7, 2006.

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  1. Bausk

    Bausk New Member

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    I work out alone and pretty much keep to myself at the gym. What would be an idea of what to do for bench on my own with heavier weights?

    I was thinking of mostly just warming up on the Bench then doing my heaviest sets with DB's.
     
  2. tryfuhl

    tryfuhl New Member

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    ask for a damn spot
     
  3. hootpie

    hootpie New Member

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    :werd:

    I don't mind at all if someone asks me for a spot.
     
  4. Jeff Merr

    Jeff Merr Elite Member

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    I use DB's...you won't improve as much as far as your BB bench strength, but if you're going for hypertrophy i don't see a problem.
     
  5. GilgaMesH

    GilgaMesH Active Member

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    agreed
     
  6. Chris3G

    Chris3G Bullshark Testosterone

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    you could set up pins in the power rack, but why not just ask someone for a spot?
     
  7. Jeff Merr

    Jeff Merr Elite Member

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    When there is nothing but tards working out in your gym, I'd rather not ask for a spot :dunno:
     
  8. tryfuhl

    tryfuhl New Member

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    if it takes anything more than a tard to help you finish a rep, you put too much on the bar
     
  9. Bausk

    Bausk New Member

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    I searched under "bench" in the archives but couldnt really find an answer that satisfied me. What is the difference between Benching with BB vs DB as far as stength and muscle gains? Right now I am a fat noob just looking to get back into shape and build some strength.

    My routine has a 3 day split, bench on day 1 incline on day 3... deciding on whether I want to do more BB benching or DB's.
     
  10. getjacked

    getjacked Guest

    just tell them how to spot you. Say "I'm going for 3 reps, only grab it if it starts to fall back down"
     
  11. Katsumoto

    Katsumoto New Member

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    I lift at work, so I'm all alone, I Just never up the weight much more than I've done before. Sometimes it's been pretty close. I guess I could use the Smith, for the last set.
     
  12. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    dumbells, smith machine
     
  13. FredBull

    FredBull *******

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    1.spot
    2.db
    3.smith

    :dunno:
     
  14. Chris3G

    Chris3G Bullshark Testosterone

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    i wouldn't consider the smith machine an acceptable alternative
     
  15. Jeff Merr

    Jeff Merr Elite Member

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    Ever heard of forced reps?
     
  16. Hood Moses

    Hood Moses I part the Black Seas...

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    power rack
    dbs
    ask for a spot
     
  17. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    i would
     
  18. Jeff Merr

    Jeff Merr Elite Member

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    care to explain why?
     
  19. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    smith is great for hypertrophy and isolation
     
  20. Jeff Merr

    Jeff Merr Elite Member

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    For isolation i would rather do a hammer str machine than a smith bench
     
  21. timberwolf

    timberwolf New Member

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    I train with someone usually but if he's not there and I want to go heavy... I'll do either hammer or smith.

    Just curious why you'd prefer one over the other?
     
  22. lif

    lif New Member

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    power rack and pins would probably be the easiest thing to do... but its not hard to ask someone for a spot, just be really specific. Like: "I'm only going to do 1, as hard as it looks, don't help me until i say "help".
     
  23. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I agree, I never talk to anyone at my gym except for when I ask for a spot once or twice on BB flat bench. Just ask 98% of people will be glad to spot you.
     
  24. C4

    C4 OT OG Aussie #1

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    ive been forced to use DBs lately, which sucks as my bench was improving, however just set yourself up in the rack and put the bars in, in case you cant get those last few out. wait there until you can get it back up again and start again :o
     
  25. Jeff Merr

    Jeff Merr Elite Member

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    The way the handles are positioned (inward), and the way that the hammer str closes the more you press gives me more isolation than doing a straight smith press.
     
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