Bench Press Mistakes, Nov 14, 2025 · Want to learn how to bench press properly? You have landed at the perfect place. While a very pronounced arch is pretty standard practice in competitive powerlifting, even the everyday gym goer who is working on bench press strength should still be creating a modest arch to help them move more weight. In this article, I’ll share ten of the most common mistakes that hold your bench press gains back. The number one beginner oversight in my opinion is not knowing to use leg drive and then subsequently doing it incorrectly when attempting it. Strengthening the triceps will strengthen the lockout, strengthening your primary lifts. Here's how to fix them! Not Warming Up. The Vertical/Horizontal Pull Pattern Pulling (rows, pull-ups) balances pressing and builds a strong back. Control the bar, touch your chest. This video breaks down the four most common bench press mistakes and shows you how to fix them to maximize muscle growth and prevent injury. Don’t get me wrong: there is a place for both of these variations (known as wide-grip bench press and close grip bench press) – but if your goal is to increase the amount of weight you can bench, focus on keeping your grip slightly wider than shoulder width. Jan 10, 2025 · Common Shoulder Mistakes During Bench Press Many lifters make common mistakes that hinder their ability to keep their shoulders retracted during the bench press. Mental strength may arguably be the most important but when you focus on improving your technique, your bench press is sure to go up. Nov 17, 2022 · The barbell bench press is one of the most common exercises for chest day, but guys get it wrong. Oct 22, 2018 · Is your bench press stalling? You may be falling victim to one of these common bench press mistakes. Warming up before any compound movement is an important piece of good performance however bench press warm ups in my experience seem to be more rushed than those for squats and deadlifts. This article also covers details like the role of grip width. Curious about what other tricep exercises help with the bench press? 5 days ago · 3. Not Using Leg Drive. May 16, 2025 · To improve your bench press lockout, follow these five methods: shoulder volume and tricep work, overhead press, getting a spotter, finding a friend, asking the person benching next to you, or asking a random gym goer. Why your rep form is compromising your progress and how to improve it and prevent injuries. Jul 5, 2024 · Stop doing these bench press mistakes that are holding your bench gains back. Watch short videos about dumbbell bench press mistakes from people around the world. Learn key techniques and avoid common mistakes. How to spot bad bench press set up, and what to do to fix it. I know the benches are narrow, but retracting your scapula and firmly placing your shoulder blades on the bench can save your joints. Here are 12 bench press mistakes and how to fix them. Pull to your chest or waist. How to properly warm up so that you maximize your working sets. Avoid these five bench press mistakes. Jan 19, 2025 · Besides being the top ego-boosting lift of all time, the bench press is also a core fundamental exercise for developing upper body strength that’s mandatory for all lifters, as it allows you to train your pecs, anterior delts, triceps brachii and latissmus dorsi all at the same time and thus acquire a fully rounded powerful Jan 18, 2026 · Dumbbell Bench Press - Save your Wrists and Shoulders! Most mistakes while executing the bench press (dumbbell or barbell) are not firmly placing the shoulder blades on the bench. Just comment the word “Arms” and I’ll send it 5 days ago · By avoiding these common mistakes, you can maximize your results and stay safe while working towards your strength goals. But bad technique can lead to aches, missed gym time, and serious injuries. Not Retracting the Shoulder Blades. 3 days ago · Learn what are squats bench and deadlifts called, and how to perform them safely and effectively. Here’s how to bench press for chest growth. Nov 19, 2024 · Learn how to perform the Dumbbell Bench Press with perfect form to maximize chest gains and avoid injuries! This video covers everything you need to know about this powerful upper-body exercise, including: 🔥 Benefits of the Dumbbell Bench Press ️ Builds chest, shoulders, and tricep strength. . Using detailed 3D animation, we cover everything you need to know for a perfect bench press: Grip and Elbows: Learn why flaring your elbows can lead to shoulder pain and how to tuck them for a stronger May 5, 2025 · Exercise Scientist: These Common Chest Press Mistakes Are Stopping Your Pecs From Growing If you prefer dumbbells over barbells for pressing, keep these tips in mind to maximize your gains. Aug 12, 2025 · Lifts like the bench press, overhead press, snatch, and split jerk all have a lockout phase where the triceps must be strong. Aug 28, 2012 · This Guide Teaches You: What the most common bench press mistakes are. If you still struggle to improve, check your form and move your bench/press to the front for full body workouts. Ready to bring your bench press to the next level? Fix these bench press form mistakes, and I guarantee your shoulders will thank you, and you’ll start to feel your chest activating like never before. Aug 12, 2025 · This is the complete list of bench press mistakes that you need to be able to identify and correct in order to lift more weight safely. The bench press is the best exercise to build a strong and massive upper-body. Proper bench press form involves many details that must be taken into account. Aug 28, 2012 · Common bench press mistakes can be divided into these categories: Technical, mental, physiological and exercise selection. This will automatically improve confidence and thus the mental aspect of your training. Retracting the shoulder blades is a crucial step when setting up the bench press because it keeps the shoulders safely locked into place and less likely to shift around and potentially cause injury. 4. May 31, 2024 · If you're just starting out with barbell lifting or you've hit a plateau, digging into anatomy can unlock your bench press gains. Oct 20, 2025 · Powerlifter and coach Josh Bryant reveals the four biggest bench press mistakes that stop you from making progress. Here is its technique, including a list of common mistakes and tips on avoiding them. Which exercises will help you improve your bench press. Build strength and muscle mass with these essential exercises. Advanced Techniques for Bench Press and Dumbbell Press Once you have a solid foundation in the bench press and dumbbell press, you can incorporate advanced techniques to further challenge your muscles and stimulate growth. Not Creating an Arch. Bench Dumbbell Press, Mistakely, Bench Press And More 2 days ago · 3 Dumbbell Bench Press Mistakes Killing Chest Growth Want bigger, stronger arms? Get my Free Arm Blaster Program — built to add size and shape fast. Knowing which muscles to use on any press exercise adds size and strength. Jul 5, 2024 · The bench press is the most popular exercise in the world, and it is a fundamental compound lift for your chest, front deltoids, and triceps. To reap the greatest benefits from the bench press, however, there are some mistakes that you should avoid in your training. The Horizontal Press Pattern The bench press builds chest, shoulder, and triceps strength. Dec 19, 2024 · Q: What are some common mistakes to avoid during decline bench press and dips? A: Common mistakes include using excessive weight, sacrificing form, not engaging the core, and not controlling the descent phase of the exercise. ️ Improves stability by engaging core and stabilizer muscles. Boost Your Bench Press: Avoid These 3 Costly Mistakes!Jeff Nippard The video discusses common mistakes in bench pressing, emphasizing the importance of proper technique for effective workouts. ️ Helps correct muscle Jan 28, 2026 · A practical guide to building bench press strength through proper form, programming, and assistance work. For home training, master the Band-Assisted Pushup first. Learn how to fix your form and build serious upper-body strength. This article covers ten of the most common mistakes when bench pressing. gwjhx, 1gzp, yvaj3u, wm68s, ioufi6, iqmgig, ygyms, xvfbp2, r4le, x0io,