Bench press, a fundamental strength-training exercise that targets the chest, shoulders, and triceps, is a favorite among gym enthusiasts. It involves lying on a flat bench and pressing a weighted barbell or dumbbells upward from chest level until the arms are fully extended, then lowering it back down in a controlled manner. The bench press is a key compound movement in weightlifting, powerlifting, and bodybuilding, helping to build upper body strength and muscle mass and has several variations.
However, like every other heavy workout form, bench press should always be done under strict supervision.
Recently a video was shared by JIST, where a man escaped death while doing bench press. In the video we see a well built man unable to lift the barbell. Soon a woman comes, who despite struggling hard was unable to lift the barbell off the man’s chest. Things worsened when the barbell slipped from the man’s chest and got stuck at his neck. Throughout the incident a young girl, in salwar kameez, was helping the man as he was struggling to free himself from the heavy weights. The few-second long video is an eye opener for all who engage in heavy workouts without any supervision.
“This guy was lucky, he just saw death and came back. A strong personal trainer is a must not a choice. She doesn’t have the strength to lift the weight and save him,” one user has commented.
“Only if he would have managed to ask her to remove the plates immediately least from one side to save his life ! Hope he is ok ! And that was such a stupid thing to do to ask an untrained person to support. I can see her struggle how much she tried to save him ! Poor girl!,” writes another.
Supervision helps in progressive overload, ensuring that weights are increased strategically without compromising technique. A coach can provide real-time feedback, correct posture, and guide lifters on breathing techniques, which play a vital role in maintaining stability and strength during heavy lifts. Trainers help tailor workouts to individual needs, preventing overtraining and ensuring balanced muscle development.
Performing heavy exercises under supervision is crucial for safety, effectiveness, and long-term progress. Lifting heavy weights places significant strain on muscles, joints, and the nervous system, increasing the risk of injuries such as muscle tears, joint dislocations, or spinal issues if performed incorrectly. A qualified trainer or spotter ensures that proper form is maintained, reducing the likelihood of accidents and strain-related injuries.
Mental reassurance is another benefit of having supervision. Knowing that a professional is there to assist in case of failure boosts confidence, allowing lifters to push their limits safely. This is particularly important in exercises like the bench press, squat, or deadlift, where improper execution can lead to severe injuries.