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Danger in the Gym

post #1 of 28
5/25/07 at 12:16pm
Thread Starter 
I'm sorry if this is a repost but a search turned up nothing. I was wondering how many of you benched without spotters and what you do when the weight becomes too much.

I work out with friends on occasion but usually there would be no one to help me if I simply could not get the bar off my chest. There are also only a few people in the YMCA gym room so that rules out anonymous strangers coming to the rescue.

As of now, the weight would not do a terrible amount of damage as I can only lift 145. Also, how would I go about increasing my bench weight? I don't want to become the Incredible Hulk or anything but I'd like to be stronger and more tone.
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post #2 of 28
5/25/07 at 12:20pm
Once you become an experienced lifter, you'll know what your limits are, and when you shouldn't try to do that one last rep. If worst comes to worst and you're benching w/o a spotter, just don't put the clips on the plates and you can drop them off. You shouldn't ever need to do this, though. Dumbbell bench is also an option. As far as getting stronger at chest, do bench press, incline bench, flat and incline dumbbell bench, eat a lot of protein.
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post #3 of 28
5/25/07 at 12:44pm
I've only had this happen one or two times.

One time, I just tilted the bar and let the weight slide off one side and then slide off the other (beware as once the weight is off one side, the other side is still heavy!) and the other time I rested the bar on my chest and rolled it down my chest until I could sit up and pick the bar up.

I think the second way is slightly better (if you're ever put in that position). That way you don't have weights falling off the bar and the possibility of the bar swinging back the other way because of the weights on the other side.
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post #4 of 28
5/25/07 at 12:49pm
Yesterday I was on the calf machine doing 350 or so. I try to adjust my shoulders while in the up position, the lopsided shift in weight made me feel like my spine was about to snap. I think I'm alright though. Keep that back straight.
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post #5 of 28
5/25/07 at 12:52pm
Thread Starter 
Quote:
Originally Posted by drizzt3117 View Post
As far as getting stronger at chest, do bench press, incline bench, flat and incline dumbbell bench, eat a lot of protein.

Should I do all four exercises on the same day? Also, can I combine arm and chest days or should I keep these two separate? So far my schedule is Mon-arms, Wed-legs, Fri-Chest/arms, Sat-legs/arms.
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post #6 of 28
5/25/07 at 12:55pm
My arms almost gave out once when I was on the bench. I always use the clips, so dumping the weights wasn't an option. I just brought the weight down slowly and rested it on my lap, sat up, then rolled it off. This was only 135 lbs so my lap was able to take the weight.

If you're struggling and worried, maybe just shout out for a spot and likely somebody will come to help you.
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post #7 of 28
5/25/07 at 12:56pm
At 145 lbs, I would venture to guess most places have dumbbells you could use for benching. My gym goes up to 100lb dumbbells. Just drop them away from your body if you have problems. The benefit to this method is that both your left and ride side will develop equally.

As far as getting stronger on bench, make sure your whole shoulder is strong; do a variety of presses and a variety of pulling. Keep the rotator cuff healthy with some light dumbbell exercises (look up rehab for rotator cuff on google, there should be plenty of pictures and videos of the various exercises).
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post #8 of 28
5/25/07 at 2:15pm
If your gym is that empty, just bench in the power rack. Set the pins so that they're flush with your chest and you're good to go.
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post #9 of 28
5/25/07 at 3:38pm
Quote:
Originally Posted by odoreater View Post
If your gym is that empty, just bench in the power rack. Set the pins so that they're flush with your chest and you're good to go.

+1. I do this all the time. The gym utilized by the OP might not have power racks though.
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post #10 of 28
5/25/07 at 4:20pm
But don't forget to set the pins; I was using the power rack feeling nice and safe when I tried to do that last rep, couldn't, thought I was going to die, and did the sit up thing. In any case, I also usually do dumbbell presses and use machines.
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post #11 of 28
5/25/07 at 5:50pm
Quote:
Originally Posted by Milhouse View Post
At 145 lbs, I would venture to guess most places have dumbbells you could use for benching. My gym goes up to 100lb dumbbells. Just drop them away from your body if you have problems. The benefit to this method is that both your left and ride side will develop equally.

As far as getting stronger on bench, make sure your whole shoulder is strong; do a variety of presses and a variety of pulling. Keep the rotator cuff healthy with some light dumbbell exercises (look up rehab for rotator cuff on google, there should be plenty of pictures and videos of the various exercises).

Keep in mind that 145 lb in dumbbells isn't the same thing as 145 lb on a barbell bench either. 145 lb on bench is probably equivalent to 45-50 lb dumbbells, at least in practice.
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post #12 of 28
5/25/07 at 5:51pm
Quote:
Originally Posted by impass101 View Post
Should I do all four exercises on the same day? Also, can I combine arm and chest days or should I keep these two separate? So far my schedule is Mon-arms, Wed-legs, Fri-Chest/arms, Sat-legs/arms.

I've posted a number of workouts that should work well. Check out the "post your workout thread" although as a novice weightlifter, a program like HST may get you better results. Do a search on this forum, I've also posted a full HST workout, or there are many available on the web.
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post #13 of 28
5/25/07 at 7:27pm
Quote:
Originally Posted by drizzt3117 View Post
Keep in mind that 145 lb in dumbbells isn't the same thing as 145 lb on a barbell bench either. 145 lb on bench is probably equivalent to 45-50 lb dumbbells, at least in practice.

I've always wondered why this is. Is it because with dumbells, you're using even more muscles to keep the weights steady?
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post #14 of 28
5/25/07 at 7:30pm
Quote:
Originally Posted by Bandwagonesque View Post
I've always wondered why this is. Is it because with dumbells, you're using even more muscles to keep the weights steady?

Certainly stabilization is an issue, I think it also has to do with the localization of the weight. With a barbell, you are lifting more weight but 45 lb of that is the bar, which is distributed evenly across its whole length. There are also range of motion issues which may come into play with dumbbells.
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post #15 of 28
5/25/07 at 7:38pm
Quote:
Originally Posted by drizzt3117 View Post
Keep in mind that 145 lb in dumbbells isn't the same thing as 145 lb on a barbell bench either. 145 lb on bench is probably equivalent to 45-50 lb dumbbells, at least in practice.

I'm interested in this b/c after a long hiatus I'm back to lifting but am using dumbbells for bench rather than barbell/smith b/c it appears to help with some sore shoulder issues - I can get the dumbbells down closer to my chest with far less shoulder strain/pain than I could with barbell.

I'm doing 55 dumbbells, sometimes 60's and trying to figure out what that equals in barbell weight. What leads you to this 145=45/50 correlation?

thanks
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