The 3 Bench Press Safety Rules I Never Break

I just shared this video to our WWLW Facebook group, it’s very scary and it’s something I have seen happen many times in my many years of coaching and training. Be sure to read some of the comments as well.

A guy was going heavy on the bench press with a woman spotting him—and it reminded me how fast things can go wrong under the bar.

This email isn’t about how much he lifted or who he was.

It’s about the lessons every woman who lifts should know when it comes to bench press safety.

Here are 3 non-negotiables I teach every woman I coach:

1. Always have a good spotter when possible.
Even experienced lifters benefit from a solid spot. It’s not weakness—it’s wisdom. If you don’t have a spotter see #2 and #3.

2. Use safeties every time you can.
Whether you're benching in a rack or on a Smith machine, take the time to set them up. They’re there to protect you.

3. Avoid clips—especially if you're benching solo.
If you get stuck and can't dump the weight off the sides, you could be in serious trouble. I go into more detail about this in my YouTube video (link below).

I love the bench press.

I love coaching women on how to bench with strength, confidence, and control.

But no matter how strong you are—even if it’s just the bar—benching unsafely can lead to serious injuries.

So please:

✅ Train hard
✅ Train smart
✅ Train safe

Coach Rob
Women Who Lift Weights

Want help with your bench press technique?

Inside the WWLW App, you’ll find full bench press programs, demo videos, and coaching tips to help you feel strong and confident under the bar.

Try it free: www.WWLW.app