Using a spotter with your bench press workout

A spotter is someone who stands close by, ready to help you finish off a rep (or number of reps) when your chest muscles decide to give out. The spotter will assist you in the final part of the rep that your muscles simply cannot handle.

Using a spotter is essential part of any serious bench press routine. A spotter can help you in a bench press by pulling the bar upwards or in a dumbell bench press by pushing upwards just below the elbows (on the triceps). The spotter will only have to apply a small amount of assistance to help you a great deal!


3 reasons why you might need a spotter during your chest workout:

If you're attempting a big bench press that you think you might not be able to handle for all the reps for that set. For example if you're doing a bench press, you might be attempting a heavier weight than usual, and you can do 8 reps no worries but you might needs some assistance for the last 2 reps.

You're attempting a new chest exercise. For example, you might have been doing the barbell bench press for 3 months, and then you change to the dumbell bench press. Although you might not be using as much weight, the dumbell bench press involves many smaller stabilizing muscles that might not be ready for stress of this type of chest exercise.

If you want to squeeze out those few extra reps on any chest exercise, you'll definately benefit from a spotter. This is where a spotter can help you grow your muscles!

When using a spotter in your bench press workout, make sure your spotter knows what's going on! Make sure they know how many reps you're doing, and how many you think you can do without any assistance.

Also, make sure that they know when you're starting your next set. You don't want to get stuck on your 10th rep, counting on the help of your trustworthy spotter, only to find he's on his phone and you're stuck with an 80kg barbell on your chest!

When You're The Spotter

If you've ever used a spotter, you'll know that there a good spotters, and bad ones. You want to be a good one. To begin with, don't take on a weight you can't handle. So if the biggest guy in the gym asks you to spot his 180kg bench press, don't accept! If he can't push out the last few reps, there's no way you support that weight from the angle you're on (unless you're the same size as him!).

Another key to being a good spotter, is don't help too much! Remember you're not working your chest muscles! You should only give the smallest amount help; this may mean you only need 2 fingers on each hand on the bar.

Encourage your spotee! Don't mean scream at them like an army general, this is only going to make them feel inadequate and pressured. Just give them encouragement and support. And if they need that extra little bit of help on the last rep, give it to them! A little bit of encouragement goes a long way!

Conclusion

Spotting is common practice in gyms all over the world. Not only does spotting assist you in training your chest muscles, spotters are a great way to keep you motivated. Don't be afraid to ask someone in your gym to spot you in your next big bench press set, chances are they will ask you to return the favour!