How to bench press without a spotter

This is an overview about how to do a bench press without a spotter. The best option is to use a power rack and safety pins. More details below.

Why bench press with chains?

This is an overview on why to bench press with chains. The easy answer is that you can develop more strength and explosiveness by using chains and still progress with more weight on the bar if used correctly. Chains and bands are tools for more experienced lifters and I would recommend to use them together with a coach who knows how to set them up when you have finished a year or two in progressing on novice programs with chains or bands. They are also more suited to the needs of equipped powerlifters than to bodybuilders. 

When I bench press I feel it in my shoulders

This is an article to have a quick look on why you feel your bench press in your shoulders and how you can adjust, if you wish to. I personally bench press 150kg at a bodyweight of 85 to 90kg and enjoy it a lot. Any questions you might have are well placed in the comments section. 

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When I bench press my arms shake

Shaking arms during a bench press are normal, especially for beginners who are not familiar with the exercise or when you are nearing your maximum effort. No reason to be alarmed when it occurs occasionally during training. If in doubt, always consult a doctor.

When I Bench press I feel it in my triceps

If you experience this during your training do not be alarmed. The triceps is naturally involved in the bench press movement to make the magic happen. Based on your setup and execution of the lift you can influence which are you want to target most on your bench press which this article goes into more detail for you. 

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When I bench press my shoulder hurts

I bench press for three years now at the time of writing claiming a 150kg PR at 85kg to 90kg depending the time of year. There are many factors which can lead to shoulder pain when you bench press and we are taking a look into a few of them in this article. Please always consult a doctor if you are in doubt about your health.

When I bench press I don't feel a burn

Don’t’ worry if you experience this you are not a freak, you might just have to think about training a bit differently and adjust execution. This article will outline for what kind of training goal a burn is most beneficial and how you can achieve it by adjusting your training as of today. The easy fix is to increase time under tension while changing nothing else. I personally claim a 150kg bench press one maximum repetition at a bodyweight of 85kg to 90kg depending on the day and season. Not world record-breaking, but still better than average. In the picture you see CT Fletcher, who in my opinion is a lot of fun and knows what he is talking about even though he is crazy. 

When I bench press my wrist hurts

If you experience this while you are trying to get stronger or to build a bigger chest you are in good company. At some stage, anyone who trains the bench press on a regular basis will experience some pain in the wrists. In most cases, the root cause is the poor positioning of the hands in relation to the wrists. This article outlines several causes, how likely each one is and how to fix it yourself. I personally have a bench press PR of a 150kg at 85 - 89kg (depending on the day) and have been bench pressing since I was 16.

Stop to bench press with a tennis elbow and use this program

An easy guide to bench press like a powerlifter for any age  [Article]