If you often bench press, you must be run over by a barbell.

If you continue to bench press, you will be crushed in the future.

It sounds like a sad story.

I believe that most trainers have had painful bench press experience. How did you solve it after being crushed? Let me share my experience of being crushed first.

My first bench press was crushed five years ago. The gym was empty at that time. I pushed several groups with a 50kg barbell. Then it was crushed. ...

At that time, I solved it like this-get out!

Then the traces of barbell stayed in my chest and abdomen for a week, and the front of my body was black and blue. People who don't know think I've been beaten. If the barbell that can't be pushed up is 100kg, I'm afraid this rolling method won't work. ...

After that secret love, I have a lingering fear. Then, if you can't control yourself, you will definitely take safety measures, either asking the trainer in the gym to protect you or setting up a bench press protection bar.

After staying in the gym for a long time, you will find that in addition to the rolling bar escape method, there is also an escape method of "swinging the barbell from side to side".

In order to make bench press safer and not be crushed by barbells, many trainers often go to bench press with friends with good muscles, with one person protecting the other. Under this combination of "double bench press", various double bench press techniques have also appeared in the gym, such as bench press bending, and then bench press hard pulling.

Many 200 kg bench press records were born, such as the following dialogue. ...

Answer: "My bench press limit is 100kg. How much do you bench press? 」

B: "If someone protects you, you can bench press 200kg."

A: "How many people protect you?" 」

B: 150 kg.

A: "If he comes to protect me, I can push 250kg! 」。

Yes, the protection methods of bench press mentioned above are unreasonable.

What should be the correct bench press protection method? As shown in the following picture GIF, the protector only helps the protected person to lift and return the bar, and does not touch the barbell when the protected person has the spare capacity to complete the bench press. If the protected person is hitting the PR (ultimate weight) and the protector touches the barbell while lifting, the attempt should be recorded as a failure.

In the strictly regulated weightlifting competition, you must listen to the referee's password at least three times before you can complete a qualified bench press. The first password is to hold the barbell straight over the shoulder with both hands after putting the bar, and the referee says "start" before the athlete can fall down; The second password is that the barbell sinks completely to the body. The referee thinks that it is quite stable when it touches the body, and will say "press", then you can lift it; The third password is that after the barbell is pushed to the highest point, you can't retreat immediately. You must support the barbell with your arms straight and wait for the referee to say "rack" before retreating.

Any bench press that does not listen to the password will be recorded as a failure. Including butt and head off the stool, feet moving on the ground, heels or toes off the ground, will be recorded as failures. If the hand guard touches the barbell during bench press, it will also be judged as a failure.

Therefore, if you are a weightlifter, in order to measure your true level, you should be targeted when making a training plan. Please try not to let the protector touch the barbell when protecting. Don't deceive yourself.

If your gym has a squat table, or your gym bench press has a guard bar, you can adjust the guard bar to a height slightly lower than your chest before bench press, so that even if you can't push it up, you can support it with the guard bar without accident. But this kind of protection is only suitable for training experienced people, because this kind of protection requires trainers to get off the bridge during training.

Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.