06/16/2026
Spotting and performing bench press 101 đȘ
Coaching bench press is one of my all-time favorite exercises to coach. Itâs such a simple move yet. There are so many intricacies happening at the same time I changed the feeling and the output of the movement.
Having a good spotter can be an absolute game changer, especially when youâre learning, like my man Crosby is right here (one of the only younger clients we have at the gym!)
Here are 3 things to make sure you and youâre spotter always do:
1) Communicate with each other right before you start with a countdown âone, two, three, Up!â the spotter focus on the performer and get the two of you in sync.
2) Pay attention to where the bar is in space at all times. We donât want the bar too high or too low. This is why itâs helpful to have a pause at the top so you can get back to your center of gravity.
3) Both of you should be communicating with how many reps are left in the tank. Very often, the person doing the bench press will want to rack the bar early, a good spotter will challenge this by helping them get one or two more reps than they thought they could.
Whether you are going in to High School working out for the first time, or your past 40 working out for the first time, learning to do bench press properly and safely is such a fun experience it always puts a smile on peoples face, Iâll keep your motivation high when youâre having fun and seeing progress.
Long live the bench press!
Do you remember the first time you did bench press?
