Weight Lifting Routines: Solo Workout Routines (Chest)

Lastweight lifting routinespost, I revealed a great shoulder routine that you can perform without a spotter just by using the power rack found in almost every gym. The power rack was designed to be spotter and utilizing it in workout routines will allow you to push yourself past your limits because safety will never be an issue.



However it’s near impossible to find a spotter that will consistently help you with the free weightlifting routines obtained in this blog. Of course there are options. You could always tap on another persons shoulder and ask them for help, but you don’t know how good of a spotter he/she is.



You could also get a weightlifting partner. But it’s difficult. They might not be into the same weight lifting routines you perform. It’s also difficult because of schedules as one’s life is different from another’s. And finding one person to consistently be at the gym when you are there is almost impossible.



That’s why I came up with these workout routines, to help you work your muscles as hard as possible without a spotter. Last week, I used the power rack with the free weightlifting routines for the shoulder and this week I’ll use negative reps.

If you’re confused about the negative bench presses let me explain this part of these weight lifting routines for you. Generally, negatives are done on the bench press with a spotter. The lifter takes a weight about 25% more than his max. He lifts the bar and brings it down as slow as possible until the bar reaches the chest. At that point, the spotter picks up the whole weight back to the top. That’s one rep.



Because you don’t have a spotter for these workout routines, you have to use your own body as the spotter. You do the same thing as explained above except perform the exercise one arm at a time. First, pick a weight that you can do with one arm and then add 25% more. Then bring the bar down as slow as possible and when it reaches the chest, lift it up with both arms to the top.



That’s one rep for one arm. Repeat until you reach 5 reps per arm. The best way of doing this exercise is to alternate arms during the set so start of with one rep on the left, then one on the right until all 10 reps are completed. This way you can evenly distribute the effect of this exercise to both arms so one arm is significantly tired than the other.



With the first two exercises in these free weightlifting routines, you’re using the Smith Machine as the spotter. The bar is controlled by the machine so gravity is not a worry. Also, there are multiple racks up and down the machine so no matter where your chest dies, you’ll be able to safely rack the weight and continue on.



The other exercises within these weight lifting routines are safe enough do to without a spotter. Of course, to get the best results from your workout routines, a spotter will always be the best option.



I’ve already revealed all of these exercises in earlier weight lifting routines posts but if you need a refresher on what these exercises are or how to perform them, then visit the link at the end of this paragraph. Just navigate to the appropriate muscle group and look for the exercise. I haven’t introduced the Smith Machine in many of the workout routines so far but still read up on the information to see the best techniques to achieve the best results.GO HERE



If you have any questions or comments about any free weightlifting routines topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path. Otherwise, you can find more helpful weightlifting tips and rules from the links on the sidebar. The link below will help you obtain more weight lifting routines when spotters aren’t available.