How to Spot Effectively for the Bench Press

Proper spotting technique while assisting someone performing the bench press is essential for many reasons. First and foremost, the lifter's safety is of the utmost importance. Whether making sure the lifter is able to handle the resistance being used to making sure the is able to re-rack the bar after completing the set, the damage a weighted bar can cause is not a joke, especially considering the position of the bar directly over the lifter's neck and chest. Additionally, being there to help complete the set can make a difference in the lifter's ability to achieve the goals sets for using this particular exercise.

Instructions

• 1

  Start by positioning yourself at the front of the bench, behind the bar rack.

• 2

  Do a spot inspection of the equipment to ensure that safety protocols for the exercise are in place. Make sure the weight is equal on each side of the bar and the bar is at an appropriate height for the lifter. Lastly, make sure safety locks are in place on each side of the barbell to ensure no weight can fall off.

• 3

  Communicate with the lifter to know how many repetitions they are working towards and find out if the lifter needs a lift off the rack.

• 4

  If the lifter needs help lifting the bar off the rack. position your hands inside of the lifters hands in an alternating grip, one palm up and the other down. On the lifter's count of three, help lift the bar off the rack and let go of the bar.

• 5

  As the lifter lowers the bar towards his chest, position your hands under the bar, without touching it, to ensure that the lifter is capable of successfully completing the exercise repetitions.

• 6

  As the bar lowers and returns to the starting position, keep your hands in place, following the bar in both directions, downwards and back upwards to the starting position.

• 7

  Once the lifter has completed the appropriate number of repetitions, help them re-rack the bar by grasping the barbell and moving it onto the racks to complete the exercise. To ensure the overall completion of the exercise, your hands should be the last ones to touch the bar.