However, one of dangerous workout exercises is bench press. For one, it is obvious when there is no spotter to hold the weight if needed. Another thing is that bench press motion can easily cause joint problem from wrist to rotator cuff on shoulder or pec tears on the chest muscle.
So how do we do the bench press safely from scratch?
There are two parts to it. One is to setup the essential equipment if you are working out by yourself. Another part is how to do the exercise correctly and safely.
Let's talk about how to set it up. You will need 3 main items.
1) A Bench Press Stand that equipped with strong safety bar that can catch the weight if it dropped.
Recommend: Valor BD-15 Squat Rack Combo (about $325 not cheap but it's safer)
Champion Olympic Grip Plates
At start, you should have the following:
2 X 25 lb
2 X 10 lb
2 X 5 lb
Recommended: Olympic Lock-Jaw Barbell Collar
I like this one better than clip since it's light and secure and easily take off or put it on. The Lock-Jaw Olympic Barbell Collar features a solid nylon resin frame and injection molded pressure pads, making it nearly unbreakable.
Anti-Fatigue Interlocking EVA Foam Exercise Gym Flooring: (about $45)
Each measuring 2' x 2' for a total of 72 square feet.
Be sure to get smell-free and health safe gym mat!