12 Common Bench Press Mistakes And How to Fix Them

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12 Common Bench Press Mistakes And How to Fix Them
http://www.SeanNal.com/articles/training/12-bench-press-mistakes.php

Proper bench press form might seem very simple at first glance. Unrack the bar, lower it to your chest, and press it back up.

However, the truth is that there are many smaller details that should too be taken into account during a bench press workout if you want to build your chest as effectively as possible and minimize the risk of injury.

Want to learn how to bench press the right way? In this video I cover 12 important mistakes to avoid.

All of these bench press tips may seem like a lot to take in at once, so just practice 1 or 2 at a time and gradually they'll become second nature. (Most of these tips apply to the dumbbell press as well)

Bench Press Mistake #1: Going Too Heavy.

The bottom line is that if you can't use a full range of motion on your own without the help of a spotter (and while using proper bench press technique) then the weight is too heavy, period. Going excessively heavy won't build chest muscle more effectively and will hugely increase the strain on your elbows, shoulders and wrists.

Bench Press Mistake #2: Flaring Your Elbows Out.

Flaring the elbows out at 90 degree angles significantly increases the chances for shoulder injury. Instead, tuck them in at roughly a 75 degree angle.

Bench Press Mistake #3: Bending Your Wrists.

Always make sure to keep your wrists in a neutral position rather than allowing them to bend backward or forward. Placing the bar across the lower/meatier portion of the palm helps with this.

Bench Press Mistake #4: Improper Grip Width.

This is a key factor when it comes to proper bench press form. Find the bench press grip width where, when the bar is touching your chest in the bottom position, your forearms are perpendicular to the floor with the elbows and wrists stacked on top of eachother. This maximizes bench press strength and minimizes joint strain.

Bench Press Mistake #5: Lowering The Bar To Your Upper Chest.

Another important bench press tip is to lower the bar down to the mid-chest/nipple area rather than up toward the neck. This is another important step in minimizing shoulder strain.

Bench Press Mistake #6: Pressing With A Flat Scapula.

When you bench press with your shoulder blades flat, your shoulders lose their solid contact with the bench and have nothing to properly drive against. Always ensure that your scapula is retracted as you press.

Bench Press Mistake #7: Raising Your Butt Off The Bench.

Doing this increases the chances for lower back injury. For proper bench press technique, always keep your glutes pinned against the bench. (A small arch in the lower back is fine)

Bench Press Mistake #8: Not Keeping A Solid Base With Your Feet.

This reduces bench press strength due to the loss in leg drive. Keep the feet firmly planted underneath the knees and press them into the floor on each rep.

Bench Press Mistake #9: Using A Thumbless Grip.

Always wrap your entire thumb around the bar. This is a key bench press tip, as benching with a thumbless grip is very dangerous and increases the risk of dropping the bar on yourself.

Bench Press Mistake #10: Bouncing The Bar Off Your Chest.

If you need to bounce the bar off your chest in order to complete the next rep, the weight is too heavy. The bar should touch the chest lightly with a very brief pause, and then be pressed up without the use of excessive momentum.

Bench Press Mistake #11: Lifting Heavy Without A Spotter.

Doing the barbell bench press from home is the single most dangerous exercise if you don't have safety catches or a spotter available. People die every single year from doing a heavy bench press on their own without any assistance, so always make sure the proper precautions are being taken.

Bench Press Mistake #12: Moving Your Neck And Head During The Set.

Another important bench press tip is to keep your head in a neutral position and flat against the bench. Moving the head around can cause strain on the neck or also cause you to lose your balance during the lift.

P.S. If you found this bench press tutorial helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below:

http://www.BTBlueprint.com

Видео 12 Common Bench Press Mistakes And How to Fix Them канала Sean Nalewanyj