The barbell chest press is a favorite exercise for many men at the gym, mostly because the exercise is often used to judge upper body strength. Because most people like to perform this exercise to failure, a spotter is often needed in order to safely perform this exercise. So today, I want to talk about how to spot your fellow gym member.
Most bench pressers will quickly size up who are the stronger gym members. These stronger members make ideal spotters because no one wants to be crushed to death at the gym, especially while bench pressing. If you get chosen by a complete stranger to be a spotter, congrats! It means that you must be doing something right with your work out program.
But now that you've been selected to spot a complete stranger, how do you act like an experienced spotter?
Below are my tips on how to spot like a pro.
Before the Exercise Begins:
- Make sure you know exactly what exercise your fellow gym member is performing (most of the time it's obvious, but every now and then, someone tries something a little different). If you don't know what exercise will be performed, you can't be an effective spotter.
- Ask how many reps your gym colleague plans to do. This will give you an idea of how many reps until failure and when exactly you may need to assist with the weight. Also ask if he needs help unracking the weight or getting the weight into a start position.
During the Exercise:
- Unless your colleague is having trouble performing a rep, watch, be quiet, and don't touch the weight.
- Once your colleague reaches failure and can no longer move the weight, place your hands under the bar. But don't grip the bar, keep your hands open underneath the bar.
- Using the lightest amount of pressure, slowly lift the bar up. At the same time, encourage your colleague to complete his last rep.
- Let your colleague lift as much of the weight as possible. Lift only what your colleague can't.
- Together, rack the weight.
- Let your colleague know that he did a great job and ask him if he needs spotting for any additional sets.
If you can help out someone by being a spotter, then make the time to do so. We're all in this fitness quest together.
Have Fun, Be Fit!
"Functional Marc"
