A really easy way to know that you’ve picked a great strength gym is that everyone is willing to help you and be your spotter, but if someone asked for your help would you know how to be a good spotter?
When someone asks you to help spot the bench press, it may not seem like that big of a deal. Wrong! Someone has an extremely heavy weight dangling over their head and you should know how to spot correctly and provide assistance if needed. Communication is key here.
One of the most common sites of injury when the weight load is too much, is the rotator cuff, a system of four muscles and the tendons that surround our main shoulder joint. But this can be avoided if a spotter or workout partner knows what they’re doing!
Here’s what you need to know about bench press spotting!
What is spotting?
When a person is lifting fairly near to the edge of their physical capacity, spotting is when one person steps in to actively observe and, if required, assist the person. Good personal trainers will frequently do this for their clients, but it’s also typical for training partners. In a commercial weight room, though, it’s also something that strangers ask one another for help.
Simply said, it is your responsibility as a spotter to keep the lift secure. This could just entail being present to make the lifter feel at ease, or it might involve more active assistance like helping to rack and unrack the weight. On occasion, you can be asked to assist with forced reps, dropsets, or max-effort reps.
A UK study has found that bench press performance can be improved by having a spotter present.
The most common exercises that require a spotter are:
- Bench press
- Barbell back squat
- Dumbbell press
Each one has particular requirements and difficulties, but they all have the following qualities when it comes to being a competent spotter.
Everything you need to know about bench press spotting
First things first, here’s an easy checklist you should always stick to when spotting the bench press:
- Ask how many reps the lifter plans on doing.
- If necessary, insert your hands within the lifter’s hands to assist in ‘lifting off’ the bar.
- Only touch the bar when absolutely necessary.
- Be ready to immediately grab the entire weight.
- Use a mixed grip, especially when handling heavier bars.
- Help rack the bar again.
Why do we need to spot the bench press?
The bench press incorporates heavy weights hovering over the lifter’s head and body and is the lift where most people attempt to “max out” by pushing themselves until they reach muscle failure. Yikes! This exercise is generally a lot safer with a spotter.
What do I do as a spotter?
Nearly all lifters will request your assistance with a “lift off,” or unracking the bar. When doing this, place both of your hands inside of the lifter’s grip on the bar. When they signal, assist in bringing the bar over their chest to the beginning position. When the bar is in place, verbally signal that you are prepared to let it go.
At Strength Ambassadors, we’ll say ‘Your bar.’
You might need to keep your hands close to the bar during the set, but it’s crucial that you don’t touch it—this is not a collaborative lift! One effective tactic is to use a so-called “mixed grip,” which involves placing one hand over the bar and the other under. If you need to swiftly grab the weight, this grip will be very effective.
What are forced reps?
The lifter may ask for assistance with a rep during the set if they have reached failure, a practice known as “forced reps.” It may sound dangerous, yet it’s a tried-and-true method to strengthen your bench. You simply need to provide the assistance required to finish the lift in this case. Unless it is obviously failing, there is no need to totally bear all the weight. Allow them to focus as much as they can on each rep as it is their workout and you should support that!
When does there need to be multiple spotters?
Use two spotters if the weight on the bar is heavy or close to its maximum. Remember that the safety aspect of your job as a spotter requires that you be able to quickly grab the bar’s weight. Additionally, it can be more enjoyable if more people are there to support your lifter!
At this moment, the spotters move into a new starting position. On either side of the bar, opposite each other. Make sure to maintain that support even; having one in the centre and one on either side would be an uneven support and could cause problems!
Since there are three of you, effective communication is more crucial than ever. Make sure that everyone is paying attention to one another, is aware of the repetitions to be lifted, and knows when the lifter wants the spotters to take the bar.
Take a look at our video before where we show you all the tips we’ve talked through above!
Looking to build strength with help from expert trainers?
Like all types of training, spotting can only get better with practice! So don’t be shy, offer to spot someone next time you’re in the gym and ask someone to spot you. Of course, you can always ask a member of our staff and trainers to spot you whenever you’re in our gym.
At Strength Ambassadors, we provide strength training classes, one-on-one coaching in powerlifting, Olympic lifting, and more. Whether you’re a beginner or an experienced lifter, our team of knowledgeable instructors can help you achieve your strength objectives.
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Bench Press Spotting FAQs
Do you really need a spotter for bench press?
It is strongly advised that you employ a spotter when performing the bench press because it can potentially cause injuries. They can help you remove the barbell from your body swiftly if you falter during a lift.
Do you lift more with a spotter?
A spotter is a support person who can help you lift if necessary. If you are unable to complete a rep, they are waiting nearby, prepared to absorb some of the weight. There is an unspoken rule that spotters won’t assist you until you’re struggling, but just having someone there can help you the lifter feel more confident to try a bigger weight.
Do all exercises require a spotter?
You only really need a spotter for exercises that involve heavy weights in a position where failing might cause injury or difficulty recovering the lift, such as bench press, or a heavy squat.