How You Should Actually Spot Upper Body Lifts

FEW UPPER BODY exercises can build chest strength and size like the barbell bench press and dumbbell press. The path to those gains is through progressive overload—and as you stack up the weight plates and pull bigger dumbbells off the rack, you’ll put yourself in increasingly more perilous situations in the event of a failed rep. To hit the numbers you want while keeping yourself safe, you’ll need to find a friend to give you a spot.

“Having a spot just might be worth those two or three reps on every working set, or five to 10 pounds on a max weight attempt,” says Ebenezer Samuel, C.S.C.S., MH fitness director. “Your job, if you chose to spot somebody in the bench press, is to be that great spot.”

A great comes first with communication, both from the spotter and the lifter. Spotters should talk to lifters about how exactly they want to be spotted, how many reps they’re going for, and how difficult the weight on the bar is for them, while lifters should be confident to share their needs and tell the spotter when they need help.

After that conversation, the lifter’s job is to execute. Spotters should follow a handful of steps to fulfill their end of the bargain. Here, Samuel covers that checklist, both for the barbell press and the dumbbell press.

• Before you begin, set up in a staggered stance at the head of the bench to create a strong base.
• Ask your lifter if they’d like a lift-off, or help getting the bar off the rack.
• If they do want a lift-off, determine how you’ll initiate the count—either you, or the lifter. Hold the bar with a mixed grip. Once you’ve completed the countdown, gently lift the bar off the rack.
• When they begin their reps, don’t grab the bar until your lifter starts to struggle. Once their vertical bar speed changes, get your hands ready, but don’t touch the bar yet.
• If the bar starts to descend, or if the lifter tells you they’re bailing out, grab with a mixed grip, and help them pull the weight up.

The tactic here is dependent on the experience and strength of your lifter. You’ll spot a beginner differently than you’ll spot a vet. Generally, these tactics work with any kind of dumbbell press: incline, flat, or overhead press.

With Lighter Weights:

• Start in a stable, wide stance. Keep your hands close to the inside of the dumbbell. Don’t touch the bell until they begin to struggle.
• If they begin to lose control of the weight and float towards the outside, use your hands to guide them back into position.
• If they struggle to press the dumbbell up, apply vertical pressure on the dumbbell to move the weight up.
• Use this tactic with any weight you generally feel confident curling.

For Heavier Weights:

When spotting with heavy weights, grabbing at the wrists won’t allow you enough control to safely support your lifter.

• Ask your partner if they want help getting set up. If they do, have them get one dumbbell into place. Grab the other dumbbell by its sides (not by its handle). Have the lifter countdown, and place the dumbbell handle at a slight angle, so that their upper arm is already at the 45 degree position for pressing.
• Before they start the lift, create a stable, wide stance. Once your lifter starts to show signs of struggling, get your hands situated just underneath their elbows.
• If they start to fail out, apply vertical pressure to the elbows to help them boost the weights up.