How To Fail Bench Press (NO SPOTTER)

The goal isn't to do the roll of shame, but if you find yourself stuck under the bar, you definitely wanna be able to do the roll of shame correctly!😂 I've used this technique a lot actually, even without specifically trying to do it. It just came naturally to me because I usually lifted alone without a spotter. So I've had my fair share of the roll of shame haha!😂 Whether it be reps till failure, or a failed maxed lift attempt. This works, be chill and don't freak out. Shuffle it down your stomach, yeah it hurts but keep working the bar down to your hips. Then raise up "If you can" let it glide down your thighs, and pick the weight up and either gently lay it down or simply toss it down to the ground. Works like a charm Everytime. I currently successfully hit 225 pounds on bench after quitting lifting for awhile. I'm pretty hyped about it lol.

Use the smith machine, it's safer, it brings more gains. No one needs those invisible deep stabilizators muscles anyway.

Roll of shame on the incline bench could crush your balls though. I used to do this, people thought I was nuts failing on 275 lbs at the gym over and over again. Another tip is to not clip the weights on the bar (I'm not even sure why people clip?) Though I've never benched more than 4 plates. Without the clips you can slide the weights off each side if the roll of shame fails (last resort because of the immediate kickback from the side with the weights still on).

Or you can use dumbbells, which actually work the chest better anyway

I always do this but without tick cloth you can get your skin wounded if the rough part of the bar makes to much pressure on you

Thanks in advance. This could save my life someday. Will practice tomorrow.

Dumbell bench press on 🔝

The guy almost dies

Sick video. Been lifting for 8 years, first time seeing this 👌

If ONLY there was a Machine that could spot you during a bench.

That second one wasnt him being stupid it slid between the bar and the safety he was trying to rerack it

"You’re gonna look like an idiot" well considering the state of most people I’ll fit right in

I bench in a 4 post squat rack. Once you do this all other ways become immediately obviously stupid. Ignorant. Moronic. Just walking into freeway traffic dumb. Have a great day. Oh, learn that roll of shame thing 😂

Every time i do that, i feel like a toothpaste being squeeze to get the most paste out of it.

Don't lock the dumbbells (at least, leave the amountover what you can 100% return unlocked)

i been doing this instinctively I was trying to find a better method but ig not 🤷‍♂️

It doesn't work on incline bench😭

Thanks mate for potentially saving my life. This should have millions of views

I like to avoid this whole mess and just ask someone to spot me

Nah, I'm alright using dumbells

The greatest fitness video ever: noone ever talked about how to get out of a very dangerous and at the same time frecuent situation like this one.

like i don't understand why this is so hard to figure out, literally in my very first day in the gym i figured this out. you either rest the bar on your chest a little bit then push it with all your remaining power to rack it, if it's painful on your chest lower it onto the abs and flex your abs, and then rack it, or just roll all the way like in the video

Videos like this save lives

"This Guy" #1 = James Harrison

Use dumbbells

i believe failing bench press is pretty easy.. just drop the bar..

Or for less than the cost of a year's gym membership, you could bench at home in your own power rack.

I've always thought benching outside of a power rack or without safeties is just stupid. There is no good reason for it.

Better use machine man

smith machine could never ong fr

Never put clips on the end. That way you can just tilt the bar and the weights just slide off each end.

Now I remember why I stopped bench pressing. Its nothing but an ego thing. There is better exercises that work your chest better with significantly less risk to yourself.

I don’t care if it’s uncouth, I use the squat rack with safety bars when I bench. It just further reduces the risk of injury.

How not to die: Use proper safeties.

Why call it the "Roll of Shame"? It's natural when you try to push yourself beyond your limits to gain muscle. Doesn't make any sense dude.

Ah the old roll of shame. Been there done that 😅

Definitely risky but my best sessions have been when there’s real risk that last rep when your roaring to get that bar up is the best set you’ll ever have if you’ve never screamed mid bench set you’ve never had a good set it’s not a scream either it’s not as loud as you can it’s a literal roar

i accidentally invented this for myself, it just seemed like the most logical way to get the bar off of me, even if it hurts my torso a bit it's better than a crushed head

If only power racks with safety pins existed

DONT USE BARBELL CLAMPS!!!!!

I only have a basic bench, no rack.
This so-called roll of shame is how i have ended every single one of my benchpress sets for over 25 years.
I never felt ashamed because of that though.
I just don't care.
From my perspective, each benchpress set starts with half a rep of deadlift. That is all.

I held my breath while benching and passed out. Woke up to someone saving my life but was so out of it I started yelling at him. Then I realized what happened, apologized, and left the gym in shame.

So basically if you fail just turn it into a hip thrust

Roll of shame is exactly how you do bench press with simple flat bench with no racks. And you lift it with a reverse curl while sitting.
That way, you are always in control.

Spotter in the video was like WTF? I always get a spotter. Try the roll of shame with 300+ pounds, let me know how that works out for you.

He does have a point. Never bring the bar closer to your head if you fail. Roll that sucker carefully on to your hips and sit up. Or start screaming.

Roll of shame doesn’t work if you’re wearing a belt. Don’t ask me how I know 😅. Can always dump one side as an alternative, with or without clamps-doesn’t matter.