What to do if you are crushed by a barbell while bench pressing?

A powerlifter's nightmare - I was crushed by a barbell on the bench press! Ugh! Ugh! Ugh! God forbid anyone. But still, this is a very real situation from which no one is immune. What to do if this happened? What can you do if this has already happened, and you are lying crushed, resisting with all your might?

So, here are a number of rules you need to know:

First, let's talk about how to prevent the projectile from falling over and slipping out.

1. Never start a serious bench press without a thorough warm-up and warm-up. Most sports injuries that athletes receive are due to the lack of a quality warm-up.
2. Never lift maximum or sub-maximum weights alone. If you are alone in the room, it is better to refrain from such training - God protects those who are careful!
3. Before each approach, check the condition of your palms. Use magnesia or chalk. The most terrible injuries occur as a result of the barbell slipping out of your hands. And in view of the enormous weight of the projectile, the conversation about collapsing simply won’t even be possible. Remember: if you are pinned down, there is at least some chance of salvation; if you slip out, serious injury, even death, is inevitable.
4. Use the correct grip - the thumb wraps around the bar on the other side of all the other fingers, forming a secure ring, and nothing else.

Now, what to do if you are already crushed?

1. The first and most important thing is not to panic and remain calm as much as possible.
2. Do not make sudden movements and maintain a rhythm of breathing.
3. Most likely, someone in the hall will notice your trouble and come to your aid - no one has yet canceled sports mutual assistance.

If you were crushed by a barbell, and you were training without a sparring partner, or, even worse, alone, and there is no one around at all, and it turns out that there is no place to wait for help, here are some tips for you (although of course this is better never allow):

1. If you can’t squeeze out the next repetition, slowly lower the bar to your chest. The chest will take on part of the load of the barbell. In this position, you have a chance to catch your breath a little, give your hands a little rest and try to squeeze the projectile again. Naturally, this means: squeeze to place the projectile on the racks.
   
   
   
   
2. If the previous point is physically impossible, try to do the following: pull or somehow, by dragging along the body, move the bar from the chest area to the stomach and further to the groin... Of course, you will experience monstrous compression of the body by the bar, perhaps even damaging the skin, - but this way you can get out of the situation. Having reached the bar to the groin, you need to try to sit down. It turns out: you sit on a bench, and the barbell is on your hips. From this position, we pull the bar up with antagonist muscles: biceps, deltoids, back, which are fresh and not clogged with the bench press. Raising the barbell, we free ourselves from the blockage. Of course, this is all theory; in practice, this can be extremely difficult to implement... But at least there is some way out of the impasse.