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Any way to bench safely without a spotter? I don't have a spotter but then again - I don't go overboard with weight (when I stop I usually have at least 1 rep in the tank) and I never ever put the clamps on at the end of the bar so I can unload the bar if needed.

I know, I was about to say that but I was like "ah forget it".

Yeah it's very similar to mine's. There could be some leverage differences etc but... it's pretty much the same.

But indeed I can rep 120 kg (that's the max of the machine, so 265 lbs) for 5-6 good reps when I use both legs on it.

I don't have a glute-ham machine though, and back when I used to do natural GHRs they messed up my right knee by trapping it into the ground while I was doing the movement.

I think it depends a lot on the level of the athlete. If you're a beginner you won't be able to wear yourself down too much with your current training because you aren't able to generate a lot of intensity to begin with in your training.

But then it obviously matters if you have overtrained for quite some time and so on and so forth. So there are a ton of parameters at work, as usually.

You should do a video^^^ it's hard to understand.

Especially at 1... narrow grip, and "less" for longer armed athletes? So if you have long arms you should use an even narrower grip? Doesn't make any sense, so probably I'm getting it wrong...

I also have different looking bars at my gym (olympic bars nonetheless) with different markers on them... not sure what "knurling" means.

<a href="http://www.youtube.com/watch?v=FQvBT9Xeo0A" target="_blank">http://www.youtube.com/watch?v=FQvBT9Xeo0A</a>