Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
It’s happened to most of us. There you are, in the gym, resting between your sets, and you get a tap on the shoulder. “Can you spot me, bro?” You reluctantly say yes and awkwardly walk over to the bench with your new gym acquaintance, only to stand behind the bar and not really know what you’re supposed to do.
By the end of this article, you’re going to be so confident that you’ll be the one walking up to people asking if they need a spot.
The Basics
What is the responsibility of a spotter on the bench press? The most basic explanation is you make sure whoever is doing the bench pressing doesn’t get choked out by the bar.
That’s the short version. The longer version is you can help someone perform negatives, squeeze out a few more reps, and be an all-around safety net.
The Set Up
Before the lifter gets under the bar, you should ask them a few questions:
- How many reps are you going for?
- Do you want me to stay with you?
- If you can’t get it, do you want to work through it, or me just take it?
- Do you want a lift?
The answers to these questions will determine how close you need to be. Let’s go through each question and what information you can get from them. I know it seems straightforward, but there is some subtext to the answers.
How many reps are you going for?
This is will give you a good idea if its a weight they are comfortable with or not. An answer between 1-3 most likely means they may need some help because the weight is toward the top of what they can press. Higher numbers such as 8-12 mean that this is a weight they’ve done before and most likely just want you there as a little bit of a confidence booster. Having that failsafe can make the difference between a successful and unsuccessful (dangerous) lift.
Do you want me to stay with you?
This once again will tell you about their confidence level with the weight on the bar. If they tell you, “Yeah, stay with me”, most likely this is a new weight or weight they’ve had trouble with in the past. You can get yourself mentally ready to help lift the bar if necessary.
If you can’t get it, do you want to work through it, or me just take it?
If someone can’t successfully press a weight, they may want to work through it, which means they want you to take some of the brunt of the weight, but just enough that the bar starts moving again. Sometimes, it can be as simple as a tap on the bar to get it moving again; other times, it will require constant tension to finish the rep. If they answer, “Just take it,” that means get in there and get the bar back on the rack as quickly as possible.
Do you want a lift?
This one is pretty simple. It’s just whether or not they would like some help unracking the bar at the start of the lift. If you’ve asked the other questions, then you’ll know if you should stay there or take a little step back after the bar is up.
The Stance
You’re going to want a somewhat wide, sturdy base, pretty much straddling the lifter’s head. If you need to lift the weight, push through your whole foot, being on your toes is going to put you off-balance and more likely to cause issues than help. You’re not going to be much help with a narrow stance on one side or the other of their head. Unless they’re using a Smith machine, being centered on the weight is essential.
The Grip
There are a few ways to spot someone, each used during different situations.
The Over-Under
This grip is usually used for heavy weights and low reps, such as a max out. The over-under is also paired with a wide base set up close to the bar. As you might’ve guessed, one hand is ready to grip the bar overhand (usually your dominant one) and the other underhand. If you’re in an over-under, most likely, you are staying with the bar the whole time. Hands close to the bar, but not touching it until the lifter gives you notice to grab it.
The Double Over
This grip is usually used for lighter weights, and generally is only used if you’re confident the lifter will get all the reps and just needs a little assurance to get the weight reracked. That’s not to say you can’t use this as a normal spot as well, personally I find it more difficult to spot on heavier weights with this hand positioning.
The Double Under
This is how you’ll see most people spot in the gym. The double under allows you to be able to spot from a little further back, so your crotch isn’t directly over the lifter’s face. You also get the added bonus of your biceps looking great as you spot. Doing light guidance also seems a bit easier with this grip.
Mistakes To Be Aware Of
So, now you know what to ask, how to stand, and how to grip the bar. Here are some things that you want to make sure you steer clear of when you’re spotting someone.
Touching The Bar
Unless implicitly told to do so, your hands should not be touching the bar during the eccentric and concentric phases of the lift. Your hands should be close but not actually making contact with the bar. I’ve seen people be visibly angry because someone had their hands on the bar during their set, which, in some people’s minds, nullifies the lift. You can’t really call it a PR if someone was inadvertently aiding you the entire lift.
Being too lax
While you don’t want to overdo the spot, you also want to make sure you’re exactly where you need to be during the lift. Communication with the lifter before the set is crucial to make sure everyone is happy with the lift. Some people like a little tap to keep momentum going once the reps start getting harder. Some don’t want you to touch the bar unless it starts moving back down before they can finish a rep. Always touch base with the lifter before starting the set. Most of the time, they’ll tell you if they want you to just take the weight if they can’t get the rep or if they want minimal help grinding out the rest of the rep.
Eyeline
This one isn’t the biggest deal, but standing directly above where they’re going to be looking can take them out of the zone and become a big distraction. If you can, try to stay back a bit so they can stare at that spot on the ceiling rather than the bead of sweat on your forehead that’s about to drip into their mouth.
Wrap-Up
There you go, the dos and don’ts of spotting someone on bench press. Communicate with the lifter beforehand, make sure you’re in the right position, and know how you’re going to grab the bar if it’s needed. With this quick guide, you’ll no longer dread the thought of someone asking you for a spot. Instead, you might make a new gym friend.
Tyler DiGiovanni
Author