The bench press is a cornerstone exercise for many fitness enthusiasts, known for its effectiveness in building upper body strength. However, performing this exercise alone can be risky if not done correctly. Here are some essential tips to ensure your safety when bench pressing solo.

1. Remove the Collars

While collars can secure the weight plates, they can become a hindrance if you need to bail out quickly in an emergency. Without collars, you can tilt the barbell to slide off the plates and reduce the weight, helping you escape safely.

2. Choose the Right Barbell

Barbells with rotating sleeves or bearings, like Olympic bars, might feel smooth, but they can be difficult to control in case of an accident. Opt for a stable, less flexible barbell to enhance safety during your bench press sessions.

3. Know Your Limits

A common mistake among gym-goers is overestimating their capabilities. If lifting a certain weight feels extremely challenging, your perceived exertion rating (RPE) might already be at 9.5 or higher. Pushing beyond this can lead to loss of control and potential injury. Aim to keep your RPE between 7-8, leaving some room for safe exertion.

4. Pay Attention to Details

• Keep your eyes directly under the barbell at all times.
• Use a full grip to securely hold the barbell.
• When lifting the bar off or re-racking it, try to elevate your hips to stabilize the movement.

5. Adjust Training Intensity Flexibly

Instead of sticking rigidly to your personal records (PR) or estimated maximum repetitions (RM), base your training intensity on your daily physical and mental state. This approach is more effective and safer than relying solely on past performance metrics.

By following these tips, you can enjoy a safer and more effective bench press workout, even when training alone.