THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE
One spotter is adequate for general training. For turn at the barbell bench press station. Second, the
maximum single attempts, three spotters—one at
each end and one in the center—is the ideal num-
ber. In this situation, all spotters must act together.
If one spotter calls, then all must respond.
Multiple spotters are there in case they need to
take the bar. With more than one person involved,
balanced help cannot be provided. With multiple
spotters, assisted reps should be avoided because
otherwise there is a high chance of the bencher los-
ing the groove and sustaining injury.
A single spotter must use both hands and pro-
vide sufficient assistance to keep the bar horizontal
and moving perfectly centered above the lifter.
Even if the spotter does not need to assist during
a rep, he should guide the bar back into the weight
saddles after the final rep. At the end of a hard set
of bench presses you will be very tired. Without a
guiding pair of hands on the bar from a spotter you
may miss getting the bar into the weight saddles.
If you are bench pressing in a rack from the bot-
tom position, you will not be using saddles. A spot-
ter will not be needed to help you get the bar to and
from the saddles. But a spotter will be invaluable for
repositioning the bar on the pins if it has been set
down slightly out of position.
Dumbbell bench press
The bench press can also be done with dumbbells.
Once the ’bells are in pressing position, the tech-
nique is similar to the barbell version.
There are some striking advantages of the dumb-
bell version. First, it is a rarely performed exercise
whereas the barbell bench press could be the most
popular weight-training exercise around. The rar-
ity of the dumbbell version means, assuming there
are suitable dumbbells available, that in a busy gym
you can probably dumbbell bench press whenever
you want to, and spare yourself having to wait your
40
dumbbell bench press does not require a power rack
or other safety setup, and a spotter is not compulso-
ry (though it is strongly recommended). Third, the
’bells provide more potential than a barbell does for
accommodating individual adjustment for physical
irregularities.
The disadvantages of the dumbbell bench press
are several. First, getting two heavy dumbbells into
and out of position is difficult unless you have at
least one competent assistant. There is scope for in-
juring yourself. Second, there is a greater chance of
overstretching than with a barbell. Third, if control
is lost over one or both dumbbells during a set, se-
rious injury could occur, in addition to damage to
the floor and equipment. But, of course, the barbell
bench press can be very dangerous unless done in-
side a power rack with pins properly positioned.
Plenty of ribs and shoulders have been badly dam-
aged as a result of losing control of a long bar. Some
people have even been killed under a bench press
barbell.
Used with caution, and after having taken the
time to develop good control before working hard
on progressive poundages, the dumbbell bench press
can be a valuable exercise. Keep in mind, though,
that the dumbbell bench press is not the only alter-
native to barbell bench pressing. If the barbell bench
press station is too busy where you work out, and
you cannot train at a quieter time, then you could
substitute the parallel bar dip. This assumes that
where you train has a suitable dip stand, and you
are strong enough to do dips. Done with good form,
the dip may be safer and more manageable than the
dumbbell bench press, depending on the individual.
Alternatively you could use the low-incline barbell
bench press.
To get into position for dumbbell bench press-
ing, have a spotter hand you the ’bells one at a time