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.