Common Bench Press mistakes

common mistakes of bench press

Introduction

Barbell Bench press is the basic and most effective exercise for overall chest development. But you have also heard injuries caused by this exercise and improper form in this movement, so we will be discussing about the solution in this article.

Myth and truth of bigger chest

Yes it’s true, the bigger bench you do, the bigger and massive chest you will have. BUT many people take this idea in wrong way. They think – “more the weight they put on barbell, the more mass they will build”, but they forget the additional part of this statement that is with “PROPER FORM”.
Yes, until you don’t lift the weight with proper form, you can’t make massive chest with bench press (exception :- genetically gifted people, even if they do it wrong, they build a great set of chest so don’t try to copy their incorrect form).

Below I am listing some common mistakes of bench press exercise –

Bouncing the barbell on your chest to gain momentum

Risk associated –

You can injure your sternum bone while bouncing the barbell (bone located in the center of the chest).

Proper form –

Stop the barbell 1 or 2 inches above your chest. It will not allow you to lift very heavy weight, but you can lift weight for your whole life safely, and one day you will be lifting those heavy weights which will be the result of continuous practice.

Keeping elbows towards your stomach

Risk associated –

You can injure your elbow while doing this movement. (Injury is possible in your tendons & ligaments).

Proper form –

Keep your elbows at 45 degree from the stomach during the complete motion. It allows the weight to work for your chest and not for your triceps or deltoids.

Not keeping your feets on floor

Risk associated –

This don’t allow you to use kinetic energy which will further help you to lift more weights and also balancing body is not possible with this mistake.

Proper form –

Keep your feet on the floor near bench or as you are comfortable. It gives you grip and allow you lift heavy weights.

Lifting glutes from the bench or arching back too much

Risk associated –

Lifting glutes from bench again affect your balance also change the angle you are trying to achieve while benching and arching back too much is also unsafe for the health of your lower back, a little arch will help but too much will affect negatively.

Proper form –

Never lift glutes from bench while benching and a little arch in back for maintaining good posture of spine is also needed.

Moving shoulder blades while benching

Risk associated –

You will involve the front head of deltoid in benching movement which is unwanted as our aim is to hit chest, not delts. Also it puts a lot of strain on shoulder blades as well.

Proper form –

Squeeze your shoulder blades to keep focus on you chest muscle and reduce pressure from your shoulder blades.

Lifting super heavy weight every time

Risk associated –

It may lead to overtraining and injured deltoid muscles after which you even can’t bench properly.

Proper form –

If you are lifting super heavy weight some time then it’s well and good, But if you are training continuously for long time with this training method, will cause only problems.

Lifting your neck while doing bench press

Risk associated –

Simple answer, neck injury. Once I also faced a neck injury, it took me 21 days to recover from it.

Proper form –

Keep your neck on the bench while doing bench press. Keep it straight, don’t move it to left or right, just keep it straight.

Conclusion

It’s not that difficult to do the bench press with proper form. The simplest way to do bench press is to be natural. All mistakes that I have discussed are modifications done by the lifter himself for putting those unwanted extra weights on bar. So just try to be natural while doing bench and you will become a perfect bench presser.