Bench Press Safety

Recently there was a news story about a young man who died in a bench pressing accident.Kyle Thompson,age 22 of Ankeny, Iowa died in the gym bench pressing 315lbs with a spotter.He wanted to get in great shape,and join the police force to be a K9 handler.
These kinds of accidents are very rare.The article states;

 A 2010 study by the Center for Injury Research and Policy at Nationwide Children’s Hospital found deaths from weightlifting are rare. The center reported that from 1990 to 2007, almost 1 million Americans were treated in emergency rooms for weight-training injuries. Less than 2% resulted in long-term hospitalization. Researchers estimated there were 114 deaths caused by weight-training injuries nationwide during that 18-year period.

But you sure don't want to become one of those statistics.I imagine someone's mom in the kitchen making potato salad,and there's a knock at the door.It's the police come to tell her her kid just got rushed to the hospital after dropping a barbell on their chest.
I doubt this poor hapless young man's family will ever fully recover from losing their son like this.

The fact is it is dangerous to have a weight over your throat,and chest.There's only so much impact the human skeleton can take.Hundreds of pounds falling in a split second is going to crush you.
There's a video on YouTube of a Russian power lifter attempting a bench press when his grip slipped,and he dropped the weight.His chest was horribly impacted.He died later.
He had spotters.They didn't help.
( I'm not going to include the video in this post.Look it up if you want.But be warned.it's grim.There were three spotters.One at the head stepped away.Right side stepped back.Left stayed.I can't tell for certain if he was using a full grip.It looks like he was.I think his left wrist gave out.)

There are three main issues to bench press safety.
1.The weight you can lift - Don't get arrogant,and stupid.Even if you don't die,or break a bone, you
   could rip a pectoralis.You'll end up with a hideous bruise,and a gap in your chest.
   Use common sense.Increase your weights responsibly.
2.Your Grip - DON'T use a suicide grip! They call it that for a damn good reason.You need a full
    grip with thumbs wrapped around the bar.(This grip is also called a thumbless grip,or a false grip.)
3.A safety rack - This is the big one.If you think humans can catch a bar falling on you;you have
    more faith in human infallibility than I do.Don't bet your life on it!
    All heavy barbell bench presses should be done in a power rack.The safety bars will stop
    the barbell.
    If you can't lift it,lower it.Guarantied safe if used correctly.
    There are also bench press benches that have safety supports.
    My opinion is a proper rack is superior.But most of the bench press benches are probably
    well made

This is a Power Rack.It is your friend.

Barbell Bench Press in a rack.Your chest can't be crushed.

These are also called Squat Racks.Any respectable weightlifting gym will have several.I'm sure there can be traffic jams in gyms to use the racks.That's a real issue.
But if you are going to do heavy benching you deserve a safe way to do it.
You don't want grief counselors in a gym.

If you have a home gym, a power rack should be the cornerstone of your set-up.I have a power rack with a pulley system made by BodySolid.I bought it from Fitness Factory many years ago.Good as the day I got it except for a few dings to the paint job.With the adjustable bench,I'm set for all lifts.Squats are safe.Benches are safe.

There are techniques for dealing with a failed bench without safety supports.A few common sense tips if you are lifting on a regular bench.
1.Don't lift more than you can lift for a few reps,and don't let it down if you aren't confident of
   another rep.
2.Don't collar your bars.-You can dump the plates off one side,then the other if needed.
3.Keep your elbows tight,and lower the bar to your sternum.Don't lower to the upper chest,or throat.
4.If you can't finish another rep,lock your elbows in and get the bar onto your hips.You
   can then roll it down,and sit up.( you could still suffer serious injury )

There are a number of good videos on YouTube showing a lot of these issues.It always helps to actually see things in action to get a grasp of the movements.

Here's weightlifter,and gym owner Mark Rippetoe laying down the law for you.

Omar Isuf on how to bench heavy without a spotter.

Johnny Candito showing the roll,and plate dump saves.

Power Lifter Bryce Lewis on his father's accident.He dropped the weight on his throat while using a false grip,and survived.

Mark Rippetoe again with advice on spotters,and safety in lifting technique.

Part two.

The Bench Press is a great fundamental exercise if used correctly.Take care,and you will live to be an old creaky weightlifter like Mark.
( Yes I did once fail a lift on a bench when I was younger.I locked my elbows in,and lowed it to my hips.I lived.Just scared.I never told my mother I failed a lift either! )
Happy benching.

Keep track of your Medications and Supplements.

Everyone should keep track of the medications,and supplements they take.I don't just mean having a general idea what you're taking either.Knowing precisely what you're taking is important to your well being.
Many people who have health problems and are taking multiple medications will keep a card in their wallet/billfold listing their drugs and dosages.That's a very important resource if something happens and they can't speak for themselves.
If you're taking any medications that treat any serious condition you should do this.And do make sure your parents,and grandparents do it too.What would happen if an elderly relative couldn't speak for themselves? Would you know what drugs they were taking,and the dosages? What happens if someone forgets to bring their prescriptions with them on a trip?
Better safe than sorry when it comes to knowing what drugs someone needs.

Keep a card in your wallet,or billfold listing the precise name of the drug,and the dosage.
List prescriptions,over the counter medications,and supplements.
Something like this;

Furosemide 20mgs ( daily )
Diazepam 5mgs ( occasionally )
Ibuprofin 200mgs ( when needed for pain )
Loratadine 10mgs ( daily )
Melatonin 3mgs ( nightly )

Let your doctor review it to see that it's correct.Keep it up to date.
You can also note any medical problems,or allergies.
If you have any severe allergies those should be on a medic alert bracelet.


We see stories in the media about drugs,and supplements and possible interactions.This would be another reason to have a list of everything you're taking,and show it to your doctor.
I know some doctors aren't very well informed about supplements.You may be concerned they'll have an alarmist viewpoint.That's possible.But they may also catch something that could be harmful.
It would be better to be honest in any case.

When it comes to strength athletes in particular,some people may be taking drugs that are illegal,or in a gray area.This could be a difficult issue with health care providers.
I can only say I hope you can find someone who will treat you with respect,and have your best interests in mind.You should never be treated with contempt,and hostility.But you do need to be honest,and knowledgeable about your health.You need to monitor the effects of what you chose to do.You shouldn't be hiding this vital information from health care providers.
The fact is they may have to show you test results that reveal you are at risk of harm.I encourage you to take that seriously.You can't afford a cavalier attitude toward your health.

I think everyone would benefit from keeping track of their day-to-day drugs,and supplements as well.
They have a number of sites that offer calorie,and exercise trackers.You can enter foods to see the nutrient information,and calories.It surprises me they don't have a section for medications,and supplements.They do usually have a diary feature.You could easily use that to note what you're taking.If you're using a service like My Fitness Pal,you can note what you take when you enter your foods.Make a note of the time of day,the supplement,and amount.It can be very useful in reviewing how things have been effecting you.Did a supplement cause you a problem?
But I would encourage you to make sure you have the entries set to private.

Of course you can also write things down in a notebook.Nothing simpler than paper,and pen.

Here's a gratuitous image of brightly colored pills.

Breaking PRs vs breaking your face.Strength and older people.

Recently I came across news about two older people and what had been going on in their lives.
I'm not at their age yet.But I'm far enough past youth to respect the challenges they're facing.
The first article was by athletic trainer Charles Staley called "How I got in my best shape at age 55."
The second piece of information I saw was about Dr Harriet Hall.She had suffered a serious fall.

 Charles Staley is a long time athlete who has participated in martial arts,track events,and weight lifting.He admits he was never a gifted athlete.He felt like he came up short compared to many others.He also admitted that he could have worked harder,and smarter.
But the exciting part about his story is that he never gave up on his love for improving himself,and decided to increase his commitment.He was eating a lousy diet,and said he didn't look the part of a fitness trainer.Basically a flabby old guy who people listened to because they respected his reputation as an intelligent coach.He could have coasted along and settled for things as they were.
He decided to make the effort to improve his diet,and lost 23 pounds.He also managed to break weightlifting personal records.
That's a person who's not giving up on what he can do.He can't stop the years passing.But he doesn't have to slip dearly near senility.

Harriet Hall is known as the SkepDoc.She's a Medical Doctor,and a retired United States Air Force Colonel.She's dedicated to exposing quackery,and nonsense in the medical field.
This is a very intelligent,and well informed individual.
I've read her work for years,and respected her insight on skeptical issues regarding medicine.
She's a regular contributor to the website Science Based Medicine.
I stopped by the site,and found that she had suffered an accident while on vacation in Australia with her husband.Here's what she posted about a month ago.

Harriet_Hall Moderator • 25 days ago

More info:
I was on a bus tour from Alice Springs to Uluru. We had stopped to walk up into a canyon in 103 degree heat and on the way back I lost my footing on treacherous uneven rocky terrain, kept going faster and couldn't stop, fell on outstretched arms, hitting face and head. List of injuries: broken right wrist, small brain bleed, jaw broken on both sides, maxillary fractures involving both maxillary sinuses and one orbital floor, two broken teeth, lacerations to temple, lower lip and chin, multiple bruises and nicks. It took 3 1/2 hours for the maxillofacial surgeons in Adelaide to put Humpty Dumpty together again with multiple plates and screws as well as braces and rubber bands to coax my teeth back into alignment. And they repaired my lip by cutting out a small wedge. I got excellent care and two rides with Royal Australian Flying Doctors. Recovering well, but still considerable pain and can only eat puréed food. Just got out of hospital after a week, am in motel. Will fly to Sydney in two days, then Eran Segev has kindly offered to drive us to Newcastle where we will stay with a friend of Kirk's he hasn't seen since college. Then, hopefully back to USA a couple of days later.
Thanks to everyone for the good wishes.

That's a hell of a scary fall for a 71 year old woman.It's the kind of accident that can have life changing consequences.It could have been the nasty end of a meaningful life.It could have killed her.
It's accidents like this that people fear for their parents,or someday,themselves.

It reminded me of the accident tennis writer Bud Collins suffered in 2012.

Bud Collins website entry

He had had serious health problems before.But this was the event that pushed him into a state that he never really recovered from.He spent so long in bed after the fall that it exacerbated his heart problems.
He died in 2016 at the age of 86.That's about ten years better than the average age of death for an American man.
He had been a tennis player himself.He remained active,and traveled into his later years.But if he could have avoided that fall,his final years would surely have been easier.
I really liked this wonderful funny old guy.It made me sad to see him go through this.

I don't blame Harriet Hall,or Bud Collins.I don't know if their accidents could have been avoided.
But I think it's possible that a stronger person could have avoided it.Maybe you'd have a chance to stop yourself from going ass over teakettle.I do believe having more muscle,especially in your legs,could make a difference.There's also the effect of training on the Central Nervous System,and reflexes.

The conclusion is simple.No matter how difficult,and intimidating it may seem to older people they should engage in resistance training.
Older people should be concerned about becoming feeble,and do the only thing that can actively prevent it.
It's the difference between an independent life,and a hospital bed,a rehabilitation facility,an old folks home.It's the difference between active life,and death.

I have to believe that weight training could only help.Even a few dumbbells sitting around.Dumbbell squats,presses,rows.Whatever can be done.So even if your Mom thinks it's crazy,give her some of those colorful dumbbells.
And if someone has enough guts;join a gym.Learn to lift.What do you have to lose but your weakness?

Take responsibility for yourself before it's too late,and out of your hands.

And don't trip over a dumbbell like a pathetic klutz,and smash into the rack.
Re-rack your weights meatheads!