Thread: Solo Bench

I just go hard. If the bar gets stuck on me then I set it on my stomach, tense the muscles, lift one side of the bar, and slip out. Some people like to lift without clips on the side so they can dump the weight if necessary.

However, I would never do decline press without a spotter. That is far too sketchy. I just use dumbells when I do decline press.

I lift alone at home as well. For me, I did the following routine for my last chest routine:

Flat dumbell press : 40 x 12 (2 sets) warm-up
Flat barbell press : 135 x 8 warm-up
185 x 6 warm-up
225 x 6, 6, 4
245 x 2
200 x 7
Incline dumbell press : 85 x 8 (3sets)
Flat dumbell press : 85 x 7 (2 sets)
Flys : 55 x 8 (3 sets)

I found that if I take small steps up in weight, that I reduce the chance of not being able to handle the weight for several reps. I have also found that if I can do a weight at least 4 times, I can do 20 lbs more at least once, if not twice.

wow, thats quite a routine, must take you a while.
personally i find that incline bench is a little less sketchy, ive never had it fall on me. one might just do incline BB bench and save the dumbells for flat bench.i got used to not having a spotter tho, and i can almost always tell when i wont make another rep.

With some experience you know how many reps you can do and what you can't, especially if you are controlling the weight and not cheating.

I haven't had a spotter for around 2 years, I have gotten stuck twice since then once on decline and once on incline. I was able to do a situp on the decline and I stood up on the incline.

On the flat bench I dont allow myself to get stuck because I dont think I can do a situp under 300+ pounds.

My routine takes me about 30-35 min. for the chest, and then I finish with 25-30 minutes on shoulders.

I agree with Mudge, in the fact that you must control your weight. For the most part, I am moderately slow and extremely deliberate with my repetitions. I always maintain my balance and the movement of the weight so I can get the most from it. No sense throwing around a few lbs if you BS the form. That is how you get hurt or stuck.

Originally posted by Mudge
With some experience you know how many reps you can do and what you can't, especially if you are controlling the weight and not cheating.

I haven't had a spotter for around 2 years, I have gotten stuck twice since then once on decline and once on incline. I was able to do a situp on the decline and I stood up on the incline.

On the flat bench I dont allow myself to get stuck because I dont think I can do a situp under 300+ pounds.

How the hell did you do a situp with 300+ pounds on the decline, then?

Originally posted by Pano
I lift alone - Yeah with nobody else.

Lonesome George hits the iron.

just don't clip it and dump the plates if you get stuck.

Originally posted by Monolith
How the hell did you do a situp with 300+ pounds on the decline, then?

Im sure he wasn't putting up 300 but you had to be putting up 200+, thats one hell of a situp lol especially on a decline!

i had to do that with 225 the other day i was burning out and i just burnt out dropped the bar to my chest and in one foul swoop did a super situp jumped to my feet, threw the bar with weights back on the rack and angerly walked over to get some water, before i went back to get that last lift i really wanted to get

Originally posted by ALBOB
Lonesome George hits the iron.

I thought I was the only one that noticed that.

I haven't had a workout partner for the last few years, so having a spotter is rare. Always ask for a spot when attempting a max, but other then that, you really do get to a point when you know if you can do just one more rep. Definitely don't use clips, and I would switch to DB declines when no one is around.

Originally posted by Monolith
How the hell did you do a situp with 300+ pounds on the decline, then?

I got stuck under 225 that day, however on the decline there are foot restraints which make sitting up easier as well. 225 is not that much though.