Bench Press: How to Perform the Roll-Out (Roll of Shame) Safely

How Do You Roll Off Bench Press?

The "roll off bench press," often termed the "roll of shame" or "roll-out," is a critical safety technique used when a lifter fails a bench press without a spotter, involving carefully guiding the barbell down the body to the hips and then rolling it off to one side to safely escape from under the weight.

Understanding the Bench Press Roll of Shame (or Roll-Out)

The bench press is a cornerstone exercise for upper body strength, but it carries inherent risks, especially when lifting heavy or to muscular failure without adequate safety measures. The "roll of shame" is not a recommended primary strategy but rather a last-resort emergency maneuver designed to prevent serious injury when a spotter is unavailable and the barbell becomes pinned on the chest or abdomen.

• What it Is: This technique involves intentionally failing a lift, then controlling the barbell's descent to the lower abdomen/pelvis area, and subsequently rolling your entire body to one side to allow the barbell to slide off your body and safely land on the floor.
• Why It's Crucial: Without a spotter or safety pins, a failed bench press can lead to the barbell crushing the chest, neck, or face, resulting in severe injuries, including asphyxiation, broken bones, or internal trauma. Mastering the roll-out can be a life-saving skill for solo lifters.

When to Perform the Roll-Out

Knowing when to execute this maneuver is as important as knowing how. The roll-out is specifically for situations where:

• Failure Point: You've attempted a repetition, and the barbell has stalled on its upward path, or you can no longer control its descent back to the starting position. You recognize you cannot complete the lift.
• No Spotter: You are training alone, and there is no one present to assist you in racking the weight.
• No Safety Catches: You are bench pressing outside of a power rack with safety pins or using a bench that lacks integrated safety stands.

Step-by-Step Guide to the Bench Press Roll-Out

Executing the roll-out requires composure and a methodical approach. Practice with an empty bar or very light weight to build confidence and muscle memory.

• Step 1: Accept Failure & Stay Calm.
  • As soon as you realize you cannot complete the lift, do not panic. Panicking can lead to uncontrolled movements and increased risk. Take a deep breath.
  • Maintain your grip on the barbell. Do not release it.
• Step 2: Guide the Bar to Your Hips/Lower Abdomen.
  • Allow the barbell to descend slowly and under control to your chest.
  • Instead of letting it rest on your chest, actively push your hips upwards, arching your lower back slightly, and simultaneously use your arms to guide the barbell down your torso towards your lower abdomen or pelvis. This shifts the weight from your sternum to a more robust, less vulnerable part of your body.
  • Keep the bar close to your body throughout this movement.
• Step 3: Begin the Roll.
  • Once the barbell is securely resting across your lower abdomen/pelvis, take another deep breath.
  • Tuck your chin to your chest.
  • Begin to roll your entire body (torso, hips, and legs) to one side – typically the side that feels most natural or towards the nearest open space.
  • As you roll, the barbell will naturally begin to slide off your body onto the floor.
  • Key Biomechanical Consideration: The arching of the back and the shift of the bar to the hips creates a more stable pivot point and reduces the risk of the bar slipping uncontrollably or injuring your upper body. The rolling motion leverages your body's mass against the bar's weight.
• Step 4: Controlled Descent & Stand Up.
  • Allow the barbell to land on the floor next to the bench in a controlled manner. Avoid letting it crash down violently, which could damage the floor, the bar, or cause plates to fly off.
  • Once the bar is clear, you can safely sit up and get off the bench.

Essential Safety Considerations and Best Practices

While the roll-out is a vital skill, it should be a last resort. Prioritize preventative measures.

• Practice with Lighter Weights: Before attempting heavy lifts, practice the roll-out with just the empty barbell or very light weights. This builds confidence and familiarizes you with the movement pattern.
• Mindset and Panic Control: The ability to remain calm under pressure is paramount. A panicked reaction can lead to dropping the bar uncontrollably or making rash decisions.
• Avoid Collars (When Training Alone): If you must bench press heavy alone without a spotter or safety pins, consider not using barbell collars (plate clamps). This allows you to tilt the bar to one side, letting the plates slide off one end, significantly reducing the weight on the other side and making it easier to manage. However, this is also a risky strategy and should only be considered if no other safety option is available.
• Use of Safety Equipment: Always prioritize using a spotter, a power rack with safety pins (set slightly below your chest at the bottom of the movement), or safety straps. These are the gold standards for bench press safety.
• Proper Bench Press Form: Maintaining correct form reduces the likelihood of premature muscular failure. Ensure a stable base, proper grip, and controlled eccentric and concentric phases.

Alternatives to the Roll-Out

Ideally, you should never need to perform a roll-out. Several safer alternatives exist:

• Spotters: The most effective and recommended safety measure. A good spotter knows when to intervene and how much assistance to provide.
• Power Rack with Safety Pins/Straps: Bench pressing inside a power rack with safety pins or straps set correctly will catch the bar if you fail, allowing you to simply slide out from underneath.
• Dumbbell Press: If training alone, dumbbell presses offer inherent safety as you can simply drop the dumbbells to the sides if you fail.
• Smith Machine: While not ideal for free weight training due to its fixed path, a Smith machine allows you to re-rack the weight at any point by twisting the bar, providing a safe option for solo training.

Conclusion: Prioritizing Safety in Your Training

The ability to perform a bench press roll-out is a crucial emergency skill for any serious lifter who occasionally trains alone. However, it should never replace the fundamental principles of safe lifting: using a spotter, utilizing safety equipment like power racks, and always prioritizing proper form. Incorporate safety protocols into every training session to ensure a long, injury-free, and progressive lifting journey.