Here's What Happens When You Bench Without a Spotter | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Fitness Fail Friday: Here's What Happens When You Bench Without a Spotter

April 18, 2014

Each Friday, STACK brings you a video of an exercise gone horribly wrong. You may or may not learn something from it, but you will laugh very hard.

As you can see in the video above, setting your one-rep max alone in your basement is not super smart. Once you can’t lift the weight, you’re basically out of options. We say “basically” because there are a few things you can try. Our man illustrates them all for you.

Huffing and Puffing

Huffing and Puffing

Most lifters’ go-to option for getting the bar up, huffing and puffing has never once proven to be effective. That leads this guy to quickly move to…

Happy Feet

Happy Feet

An unconventional technique to be sure, happy feet don’t seem to be getting the job done for our man. That doesn’t stop him from continuing to bounce his feet through the rest of the video, though. When things still don’t improve, he ups the level of humiliation by…

Screaming for Mom

Screaming for Mom

This one really only works if you live with your mom and she’s nearby AND she can lift more than you can. Soooooo, not a high rate of success. This video actually seems to present one of the few situations in which the technique could work, but unfortunately, Mum is not nearby. One last thing to try…



What’s more humiliating than a grown man screaming for his mom? The image above. Fortunately, our hero can only lift 50 kg. (about 110 lbs.), which is light enough for him to (just barely) wriggle out from underneath the bar. If he were trying to lift a little more weight, he could have been toast.

Benching without a spotter is never smart. Next time you’re tempted to try it, take a deep breath, set the weight down and rewatch this video. Or at least make sure your mom’s in the next room.

View more Fitness Fail Friday

Dustin Brady
- Dustin Brady is the Web Manager at STACK Media and an avid runner. He received his bachelor's degree in communications from Pensacola Christian College in...
Dustin Brady
- Dustin Brady is the Web Manager at STACK Media and an avid runner. He received his bachelor's degree in communications from Pensacola Christian College in...
Must See
Why You Should Never Doubt Colin Kaepernick
Views: 17,820,907
Antonio Brown Juggles 3 Footballs
Views: 1,176,187
Roy Hibbert 540 lbs Deadlift
Views: 1,552,164

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

The 3 Best Posture Exercises That Build Strength

WATCH: Vontae Davis's Half-Box Squat with Plate

How to Train for a Triathlon Without Going Broke

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

Kevin Love

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

Victor Cruz's Pool Workout with a ViPR

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

WATCH: David Wilson's Acrobat Ab Workout

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

WATCH: Sergio Ramos's Trampoline Wall Touch

Versatility Raises the Value of These 11 NFL Draft Prospects

Workouts of the Top Players in the 2015 NBA Playoffs

How to Provide a Spot for the Bench Press


Fixing Common Weaknesses in Lacrosse Players

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

Introducing the 2015 'All-Gaines NFL Combine Team'

WATCH: A. J. Green and Justin Houston Pushing a Truck

The Dangers of Heat Stress for Athletes

Lacrosse Players: Get Stronger on the Field with 4 Exercises

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

WATCH: Brandon Thompson's Plate Mountain Push-Ups

Johny Hendricks Gets Back to Basics

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

WATCH: Darnell Dockett Manhandles 655-Pound Tire

4 Unnecessary Things That Only Overcomplicate Your Workouts

Odell Beckham Jr. Shows Out on the Speed Ladder

Why These 7 NFL Receivers Do Pilates

5 Boss Workouts From Olympic Snowboarder Hannah Teter

Ndamukong Suh's High School Highlights Not What You'd Expect

Improve Your Lacrosse Power With These Exercises

How to Find the Perfect Strength Coach or Personal Trainer

WATCH: Michelle Jenneke's Superwoman Push-Ups

5 Big Benefits of Yoga for Basketball Players