Hazard is a home rule-class city in and the county seat of Perry County, Kentucky, United States. The population was estimated to be 5,346 in 2014.
Directions: 1  Place a flat bench in the middle of the power rack. 2  Set the safety bars around the height of your sticking point (roughly 6-8 inches away from full extension). 3  Load the bar with 10%-20% more weight than you would normally use for 10 reps.  Lie down and unrack the barbell.
The answer depends on the type of equipment your gym has available. If your gym enables you to bench press in a power rack in which you can use the safety pins (catches) then you can do without a spotter as long as you set the pins right. If your gym does not provide this then it is always a good idea to use a spotter if you can even when using moderate weights.