Quote:
Originally Posted by PeteSB75
It's hard to tell what you might be doing without seeing you lift. Do you hold your shoulder blades together on the bench? Are you pushing into them with your legs? Are your arms too far apart or too close together?
Personally, once I got the basic technique down, I realized the main reason why I was stuck was psychological. I was afraid of that weight over my head. As soon as I legitimately started challenging myself - I actually got my girlfriend, now wife, to spot for me pretty frequently - I made a significant amount of very quick progress. She never had to do anything but stand at the top of the bench and watch me.
As far as a spotter, now I don't train with anyone, I just ask whomever is around, usually the guy on the next bench over, for a quick spot, and offer to do the same if he needs it. I generally only do that for 1RM attempts. On other heavy days, I want the little adrenaline boost I get from knowing that if I don't get the bar up, it's coming down on my chest. Use that fear to make you stronger, but don't stop listening to your body. If you struggle a lot and barely get the 4th rep up, don't try a fifth unless you are sure you can get it up.
Never used knee wraps. Can I use a similar progression for bench?
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I agree with the above that it's hard to tell without having seen you lift. However, with all due respect of course, I believe that fear of the bar coming down on your chest is a poor substitute for a spotter. When you have a spotter you will in all likelihood bang out at least one more rep than you would have without one. Even if the spotter helps some it's better than not having pushed yourself at all. Not to mention, you REALLY don't wanna be that guy that thinks he's got one more in him, gets it half way up and then has to call out for help in between hyperventilating.
This isn't to say you should only lift with a spotter (I don't really any more but I'm really just maintenance these days)... I just don't think you're going to make the same strength gains without one. And as he mentioned above, there's no shame in asking the guy next to you (as long as he looks capable) for a spot.
Obviously just my
