so I was benching this bar...

[Hack&Lube]

Stupid question, I've got a bench in the basement and I'm afraid to try for a 1 rep max because I'm usually alone without spotter but here's the silly thing...do I count the bar?

I have some old totally cast iron bar or something from my uncle from the 70s. It weighs 40-45 lbs (minus rust). With that bar and 75 lbs of weights I can usually do 10-11 reps easily in a slightly inclined position.

When I try those 1 rep max calculators online, I add the bar and I end up with 120 lbs. I add in the 10 reps and it gives me a 1 rep max of 160 lbs. Now I'm 5'9 and weigh a measly 145. Does that mean I'm already benching over my body weight? This doesn't seem right to me at all.

I have absolutely no weightlifting experience or workout knowledge whatsoever btw, I just goto the basement every now and then when I'm bored or feeling self-conscious. I'm a scrawny kid who was never good at this stuff and I'm sick of being scrawny. What's the best way to do this? Continue what I have now but more reps?

[Wookie]

I'd say don't do it without a spot.
while 40lbs seems like very little to increase it, it's still 30% and not worth getting hurt over.

[You Need a Thneed]

you count the bar in bench press, yes.

Don't do it without a spotter.

It's a lot easier for smaller/shorter people to bench press their weight. (for the same reason that most wieght lifters are quite short) They don't need to lift the weight as far.

[metallicat]

Definitely do not go for a maximum exertion if you have no spotter. I learned the hard way that it hurts like a bitch to not be able to raise a bar while bench pressing. I'm probably lucky I didn't seriously hurt myself, but I was able to tip the bar to one side and slide it away from me.

[Wookie]

Agreed again, I found one of those calculators, did a quick check, and no friggen way I'd try to lift that much weight alone. I'd actually be scared to do it with a spotter. I spent a lot of time training and never use a spotter.. and... yeah, to try your max is a bad idea.

[Buff]

Originally Posted by oilers_fan

Definitely do not go for a maximum exertion if you have no spotter. I learned the hard way that it hurts like a bitch to not be able to raise a bar while bench pressing. I'm probably lucky I didn't seriously hurt myself, but I was able to tip the bar to one side and slide it away from me.

BK (before kids) I used to have a bench setup in my basement. Toys took over so the bench is in storage until we can afford a bigger house. There were times when I either had too much weight or was trying to do too many reps. I couldn't lift the bar, but I was lucky enough to support the bar on my chest with my hands, and then tip the bar to the side, just like you did. Kinda scary the first time, but I did it a few times. I'm probably lucky that I was just unable to push the bar higher and still able to slowly bring the bar back down to my chest, instead of my arms giving out on me.

... I really miss the time when I lived up to my nickname.

[SportsJunky]

This is like that scene in Unbreakable.

David Dunn: You should never do anything like this. You know that, right?
Joseph Dunn: Yeah.
David Dunn: What should you do if something bad happens?
Joseph Dunn: Get Mom.

[Mean Mr. Mustard]

If you do try this make sure that you go to an actual gym and you have a definite number as to how much you are presently, the main reason being that the old cast iron bars generally differ in weight, but I have never heard of one weighing as much as 45 lbs as an olympic bar would. That and just benching your max once doesn't do much for you, better to slowly increase your weight until you are comfortable bench pressing more.

[AvsJerk]

I stopped using a bar for benching (use dumbells instead), because I don't have a spotter. If you must use a bar alone, leave the clip off the end of at least one side...that way you can dump the weights if you have too.

[Azure]

Don't do it without a spotter.

Seriously.

[Locke]

Originally Posted by Azure

Don't do it without a spotter.

Seriously.

Seconded.

But you count the bar. Always. A standard bar typically weighs about 45Ilbs I think...You're lifting it, so it counts.

[Azure]

Originally Posted by Locke

Seconded.

But you count the bar. Always. A standard bar typically weighs about 45Ilbs I think...You're lifting it, so it counts.

Yep.

Bench Press is the #1 lift you do can to get injuries.

Especially if you don't take care of your rotator cuffs properly.

[GGG]

If you want bench presses at max waits on your own you need a power rack/cage. It allows you to set a position where the bar can't go lower than so that you can sneak out underneath it if you can't restore the bar to it neutral postion.

I second the suggestion of using dumbells instead of a bar if lifting large weighs alone