How do i progress on the bench press when lifting at home alone without safety bars or a rack without decapitating...

How do i progress on the bench press when lifting at home alone without safety bars or a rack without decapitating yourself ?

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Don't use pins, learn how to roll and don't fail.

>don't use pins
>as soon as the form crumbles even a bit during your PR the plates fall off and everything goes to fucking hell

Try to find two supports at ideal height that will let you get away from the bar

Train bench variations, adjust volume and intensity, deload and peak, dont use clips.

Better than dying breh

I've been benching by myself for years and not once had this problem. If you can't keep the bar straight you're probably lifting too much

>If you can't keep the bar straight you're probably lifting too much
Or you are actually pushing yourself to your limits on compound exercises as you should

Get a spotter when attempting PRs and the rest of the time you can just stop before failure

>hey bro can you come tomorrow to my house for a sec i need a spotter for my bench PR

Actually as autistic as it gets

do different kinds of reps, slow reps, fast reps, explosive reps, paused reps, isometrics, increase the time under tension, lower the time of rest, do more set, more reps, add bw, all of these will help you improve, but at one point you are going to need a rack bro

Ask your mom to help you

>having friends come over to your house is autistic

To spot for you bench unless they workout with you kinda is

I use chairs beside my bench, the weight lands on the chairs when i fail a rep

Like others said, don’t use clamps. That way when you fail you can just tilt the bar to one side then the other to get the wait off. Now you can push the weight without killing yourself if you fail.

Having my 66 year old mother spot me doing 330 wasn't exactly confidence inspiring.

If you can’t keep the bar straight on PR attempts your form sucks and you should work on that first.

There's lots of steps you can take to make it less risky, like not capping the weights so that you can tilt to a side when you think you're about to gillotine. Lots of stand-ins can be used for safety rails but they all become less reliable at higher weights. Chairs, boxes, etc. Basically sacrifice a little intensity for volume while you spotter hunt.

>fail rep
>ohfuck.jpg
>lower bar to chest
>roll bar to hips
>sit up
>roll bar down thighs
>like deadlift
>dont die

I'm pretty comfortable with rolling it off if I fail a working set. When I attempt a 1RM once in a blue moon I'll call up a buddy. I've picked up the habit of doing AMRAP sets and aiming for rep PRs instead of 1RMs because it's easier to roll off a smaller weight

Literally never had that happen even with over 3pl8. Maybe you're just a bitch

just buy a cheap rack jesus christ

This. Hell, people even look at you with some sort of respect when you do it, goes to show you're not a little bitch who has to cry for help after failing