The bench press is the “holy grail” of all weight training exercises. When you hear weightlifters or gym rats discussing their exercise routine with each other, one of the first things you always hear is that they talk about how much they can bench press. How much you can bench press is something that 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 side 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 routine workout where he was bench pressing 275 pounds. The bar fell on his throat and caused some life-threatening injuries. Johnson had to undergo emergency surgery to repair a crushed vocal cord, Adam’s apple and torn muscles. Doctors attributed its incredible survival to strong muscles in the upper body and neck that helped keep the airways open.
I guess I have your attention now! This story is not intended to scare you; It’s meant to show that you should take the proper precautions because if this can happen to a star college runner in one of the most hyped programs in the country, it can happen to anyone.
1. NEVER lift without a spotter.
Even if you are lifting a relatively light weight, it is important that you get used to having an observer present with your bench press. The helper should place both hands firmly on the bar when releasing the weight and not release until it is 100% clear that you are in control of the bench press bar. Even if you are lifting a light weight for your strength level, it is easy for your hand to slip or even a shoulder / elbow to give way. The bench press is a physically daunting exercise and many things can be injured during the movement. The bench press puts a lot of pressure on your upper body joints, so it is absolutely necessary to have a spotter at all times.
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 risk it because you don’t know their level of experience and they don’t know how much weight you are used to lifting.
If for one reason or another you are bench pressing on your own, be sure to do it on a “power rack.” Most gyms have power stands and contain safety pins that will catch the bar if it falls. Be sure to put the safety pin on the power rack so it doesn’t interfere with your reps on the way down.
2. KNOW YOUR LIMITATIONS!
I cannot stress this enough. We all feel like Superman from time to time in the gym and we think we can take it further than we ever have. Most of all injuries have occurred when people try to live more weight than ever. If the most weight you’ve tried to bench press is 250 pounds, don’t be the fool trying to lift 285 pounds. and you end up with a torn pectoral muscle or the bar falls violently on your chest. Trying to lift even 25 pounds. more on the bench press than you’ve ever done is very physically demanding, and most people underestimate it. If you want to try a one-rep bench press maximum, don’t put on more than 5 pounds. above your current maximum elevation at one time. If you complete the lift by gaining 5 pounds, then you can try lifting 5 pounds. more, but NEVER without an observer.
If you are attempting to bench press high professional, be sure to tell your observer. A good observer should keep his hands on the bar and guide it down to ensure that he can stabilize the weight. On the way up, the observer should keep his hands on the bar without help, unless he needs help. This can prevent many injuries, and if the bar hits your chest because it is too heavy, the spotter will already be in the perfect position and can help prevent a 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 become very slippery. A good pair of training gloves will give you an iron grip on the bar, plus a good psychological boost to lift more weight as well. When you’re trying to lift a lot of weight on the bench press, a good pair of training gloves is key. Wearing gloves is a great preventative measure and should eliminate any type of hand slip on the bar.
4. Make sure you’ve stretched.
Take the time to loosen your entire upper body before jumping onto the bench. You should stretch your shoulders, back, chest, and legs, as all of these muscle groups are involved in 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!
