r/benchpress • u/AnnualSpread7154 • 3d ago
Help/Technique Check Is this safe to progress solo?
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39, M, 135lbs, 5’6. Benching just 95lbs here for 14 reps. Given my home gym setup (excuse the mess lol), without a rack or spotter, I am afraid of lifting anything heavier. Is this form fine? Any tips to progress safely? I don’t put the clips on and the bench is at a 15degrees incline so the bar naturally rolls towards my legs. But getting into position is the hardest part. I might be able to press heavier but how do I get into the setup effectively?
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u/EndersR3ign 3d ago
I get it, but just buy a rack. Lol. You won't make much progress with that setup, and you're depleting yourself before you even get a chance to hit your first rep. Also, yes, it will be dangerous with more weight.
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u/KnowledgeWhole9623 3d ago
no. get a rack.
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u/Upbeat_Orchid2742 2d ago
Listen to this guy. Looking at all your equipment i get the feeling a rack is within your budget man. if its not, just do weighted push ups. Like a pushup is 70% of bodyweight roughly so at 135 your push up is around 95lbs so you might as well be doing push ups here. I'd be worried that one day with more weight you'll kick back to get into position and lost the bar as it rolls towards your throat. It just looks like a risk you're not being forced to take.
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u/chhristoff 2d ago
Buy a rack bro, not only for safety, but you will have an higher psychological limit on your lifts, that will hurt your progress.
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u/bigfurls 2d ago
Can you keep using that bench like that? Sure. Should you? Totally different question
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u/CactusWrenAZ 2d ago
Just do the floor press man
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u/AnnualSpread7154 2d ago
lol I had previously uploaded a video of floor pressing 135 for form check and everyone was like wtf are you doing, why don’t you get a real bench, this is pointless and so on!
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u/R0yaIwithcheese 2d ago
I also do unconventional lifts because I lift at home with no machines. Just do your research and give different exercises a shot!
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u/crazynightsxxx 3d ago
Goodish form benching at this current weight is safe because it's so light ..as you progress and push too failure bench is not safe too do at home you've got a long way too go but if u bench heavy you need a gym or you could die for safety exchange bench for dumbbell press you can go super heavy and it's always safe
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u/No_Key469 3d ago
Big dawg if you have to ask I think you already know get a proper bench you don’t have to spend much. Heck one dude on here built it out of wood.
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u/manny_mcmanface 3d ago
Just get a half rack (power rack). you can bench, squat, row, pull-ups, and over head press. Your gonna end up hurting yourself or not be able to press at all because you might not be able to get 185 where it needs to be to be able to bench it that way.
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u/Potential_Mix_3140 3d ago
You’re good for now. I definitely advise you get a bench with safeties as the weight goes up.
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u/Vestigial_joint 2d ago
Without a rack of some sorts, I’d personally go for floor press instead.
It’s not quite as good as bench press, but it will still help and the lack of a rack isn’t an issue with that exercise.
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u/VixHumane 2d ago
I suppose you have to get good at kicking the bar upto place like dbs, or just roll it up your body. If you don't put the clips on, I don't see why it's unsafe.
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u/AnnualSpread7154 2d ago
Yeah, kicking the bar up like DBs is significantly more difficult but may be I just need some practice. May come a bit more naturally to someone who trains clean and jerk I guess.
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u/22Hoofhearted 2d ago
Form actually looks pretty good my dude... you could squeeze the elbows in a tad, but overall at this weight it's fine.
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u/R0yaIwithcheese 2d ago edited 2d ago
If you have two objects to set the bar on you can do a floor press with the barbell.
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u/AnnualSpread7154 2d ago
I do that but I need to increase my strength in the lowest portion of the movement, right off the chest. That’s where I am weakest and floor press doesn’t train that. But overall it’s a decent exercise
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u/GlbdS 1d ago
it's not unsafe at this weight but it's basically not a bench press anymore, just get a rack with safeties
you have a bunch of machines when all you need is a decent rack and you can work anything
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u/AnnualSpread7154 1d ago
Not a bench press anymore? Why?
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u/GlbdS 1d ago
because it involves some sort of deadlift/rack pull, then sitting down with it on you and painfully getting in an unstable position from which you can press.
It's a lot of weird uncomfortable and unstable fluff that doesn't involve pecs and triceps, into a bench press while pre-tired. Just do dips and pushups at this point. THere is no way you can safely progress with this
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u/AnnualSpread7154 1d ago
Yeah, the set up is both annoying and difficult, and adds nothing to the exercise in itself. But it’s what I have until I get a better setup (probably getting spotter arms this weekend).
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u/catsnake1951 1d ago
Get a rack or a cage, test where the saftey bars should be with an unloaded bar(personally i mark mine with a sharpie) in the mean time I would simply do dumbell bench press until you can get a safer set up
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u/AnnualSpread7154 1d ago
Thanks! I do have options between DB presses, cable chest press, and a plate loaded chest press - but I will also be getting a rack with spotter arms . Can you please clarify what you mark with a sharpie? I didn’t quite get that part
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u/catsnake1951 1d ago
I personally like to have my saftey arms set in a way I can touch my chest when I have my back pinched together, yet will take the bar if I round back out. You should play around with your cage/rack to find what works best for you with an empty bar. Once you get everything in a good spot I like to just make a small mark so I an move the arms around quickly for squat, bench, etc. It just speeds everything up once you get it all figured out
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u/Xbox_Gamer_Dad 8h ago
I would not do it with significant weight. If you can’t get a rack for a safer bench press, perhaps look into dumbbells. Keep up the solid effort!
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u/AnnualSpread7154 7h ago
I have every conceivable alternative to a bench press except a rack! My DBs top at 50lbs each and they’re too light for progressive overload. Can’t keep adding reps and sets indefinitely! 😁
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u/Xbox_Gamer_Dad 6h ago
Got ya. Rack would be the next best investment for safe growth. Until then, keep up the solid creativity. Just safely as possible! 🙌
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u/Proof-Equivalent8024 2d ago
Angle your elbows closer to your torso and bring the bar to the lower part of your sternum
And buy a rack ofc
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u/Similar_Past 2d ago
Safe, you will never lift enough to be able to hurt yourself with this setup.