Download Benching Without A Spotter PNG. Find a friend, ask the person benching on the bench next to you, or just politely ask some random gym. The bench press is one of the most popular exercises in the gym, but it's also potentially one of the most dangerous (if done alone without a spotter or performed outside of a power rack or squat rack).
Three methods come to mind:
Use the shorter rack hooks for the starting position (what you. A proper spot on bench press requires standing right over the lifter for the best leverage to help lift the weight. Weight lifting can be done safely by yourself by following a few simple guidelines. That's why people often do this exercise with a spotter, a friend who can help but if you want to do a genuine barbell bench press without the help of a human being, all you need is a power cage with adjustable stops.
