Tip How to REALLY Spot the Bench Press Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to REALLY Spot the Bench Press Spot like a pro Here' s exactly how to do it by TJ Kuster October 2, 2018August 18, 2019 Tags Bench Press, Powerlifting & Strength, Tips, Training If you're a regular in the gym, it's only a matter of time before someone asks you for a spot. And nothing shows your inexperience more than not knowing how to spot properly. Here's how to be a good bro and spot correctly. Ask These Questions First How many reps are you going for? Would you like a lift-off? Do you want me to keep my hands close to the bar when you lift? Asking how many reps the person is going for will let you know when the lifter may need assistance. There's nothing worse than having someone prematurely assist when you still have reps left in the tank. It ruins the entire set, and you only get so many chances at your heavier sets before fatigue sets in. Asking the person if they'd like a lift-off will keep it from being awkward when they go to unrack the bar. You should also know that some people get distracted or nervous if you keep your hands close to the bar when you spot them, so ask first. The Do s of Spotting the Bench Press Do use an over/under grip when spotting. This ensures that the bar won't slip out of your hands should you need to pull it off. Do guide the bar out of the rack if the lifter requests a lift-off. Do keep a strong flat back and assume a ready stance. You don't want to strain your lower back should you suddenly need to offer a large amount of assistance. Do keep your hands close to the bar if that makes the lifter feel more comfortable. Do offer assistance if the bar comes to a complete stop and starts going back down. When offering assistance, do guide them past the sticking point while allowing them to do the majority of the work. Do use up to three spotters if the person is lifting more weight than one person can spot. Persons two and three should be at either end of the bar. The Don ts of Spotting the Bench Press Don't put your crotch right in the face of someone bench pressing. You're there to help, not to T-bag them. Nobody wants a whiff of rotten crotch as they're trying to press heavy weight either. Don't yank the bar off the rack on the lift-off then let go suddenly. This is jarring and causes the lifter to lose tightness in the back. Don't offer assistance before the bar comes to a complete stop and starts traveling back down. Nobody likes a spotter who gets overzealous at the first sign of difficulty. Don't yell "You got this!" if the bar has come to a dead-stop on the person's chest and they start flailing their legs. Don't stand so far away from the lifter that you can't actually assist if you're needed. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Phantom Speaks Bodybuilding, Training Bryan Krahn December 3 Training Advanced Negative Training Accentuated Eccentrics There's more to negative training than lowering a heavy weight slowly. This loading method takes it a step further for strength gains. Exercise Coaching, Powerlifting & Strength Domenic Angelino November 8 Training Are Heavy Kettlebell Swings Better Than Deadlifts Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why. Kettlebell Training, Training Bret Contreras September 18 Training Tip A Better Way to Build Hammies Weak hamstrings? This training technique will get them bigger and stronger. Tips, Training Paul Carter November 23