Categories
Bench Press Mistakes and How to Fix Them
The bench press is a cornerstone of strength training, beloved by gym-goers for its ability to build upper body power and muscle mass. But while its benefits are undeniable, the exercise is not as simple as lying down and pressing a barbell into the air. Many lifters, from beginners to seasoned athletes, fall prey to common mistakes that can hinder progress and increase the risk of injury.
We look at the most frequent bench press mistakes and, more importantly, how to fix them. Whether chasing a personal best or improving your form, these tips will help you get the most out of every lift.
Mistake 1: Neglecting Your Setup
The bench press begins long before you lift the bar off the rack. A poor setup can compromise your stability, limit your strength, and put unnecessary strain on your shoulders. Many lifters lie down haphazardly, failing to create a strong, controlled base for the lift.
-
How to Fix It:
Start by positioning yourself correctly on the bench. Your eyes should be directly under the bar, and your feet should be flat on the ground to provide a stable foundation. Create an arch in your lower back, but keep your glutes and shoulders in contact with the bench. Squeeze your shoulder blades together to engage your upper back – this stabilises the shoulders and protects them during the press.
Think of your body as a tightly coiled spring, ready to unleash controlled power as you lift. A solid setup lays the groundwork for a successful lift every time.
Mistake 2: Using the Wrong Grip
Your grip plays a crucial role in determining the effectiveness and safety of your bench press. A too wide, narrow, or loose grip can lead to muscle imbalances and increase stress on your wrists and shoulders. Some lifters also fall into the trap of using a “false grip” (thumbs not wrapped around the bar), which can be dangerous.
-
How to Fix It:
Opt for a standard grip with your hands slightly wider than shoulder-width apart. Wrap your thumbs securely around the bar, ensuring a firm hold. A solid grip activates your forearm and shoulder stabilisers, helping you maintain control throughout the lift.
Experiment with minor adjustments in grip width to find the most comfortable and effective position for your body mechanics. Avoid extremes – too wide puts strain on the shoulders, while too narrow overemphasises the triceps and limits chest engagement.
Mistake 3: Focusing Only on the Press
Many lifters focus solely on the lift’s upward (pressing) phase, neglecting the equally important lowering (eccentric) phase. Rushing through the descent or relaxing during this portion reduces the exercise’s effectiveness and puts the shoulders in a vulnerable position.
-
How to Fix It:
Control the bar as you lower it to your chest, engaging your lats and upper back. Think of “pulling” the bar down rather than letting it drop. This keeps your muscles under tension for longer, which is great for strength and muscle growth.
Lower the bar to touch your chest lightly – no bouncing or rebounding – and pause briefly before pressing back up. This controlled approach improves muscle activation and enhances your overall form.
Mistake 4: Ignoring Full Range of Motion
Partial reps are a common sight in the gym. While they may feel easier and allow for heavier weights, they limit muscle engagement and increase the risk of imbalances. Over time, these shortcuts can lead to stalled progress and potential injuries.
-
How to Fix It:
Commit to full-range movements, lowering the bar until it touches your chest (lightly) and pressing it all the way up to arm’s length. If achieving full range feels difficult, it’s a sign you may need to reduce the weight. It’s far better to lift lighter with proper form than to sacrifice range of motion for ego’s sake.
Mistake 5: Lifting Too Heavy Too Soon
The bench press has an undeniable reputation as a strength tester, and many lifters are tempted to overload the bar to impress others or themselves. Unfortunately, lifting beyond your capabilities often leads to poor technique and a higher risk of injury.
-
How to Fix It:
Prioritise form over weight. Focus on building a solid foundation with lighter loads, gradually increasing the weight as your strength and technique improve. Stick to a progressive overload plan – small, consistent increases are far more effective (and safer) than dramatic jumps in weight.
If you’re attempting heavier lifts, always use a spotter or safety pins in a rack. Knowing there’s a safety net allows you to focus on proper form rather than worrying about a failed lift.
Mistake 6: Neglecting Shoulder Health
The bench press is demanding for the shoulders, and improper technique or lack of mobility can lead to discomfort and long-term issues. This is especially true for lifters who allow their shoulders to roll forward during the lift or fail to incorporate balanced training.
-
How to Fix It:
Always warm up properly before bench pressing with exercises like shoulder rotations, band pull-aparts, and scapular retractions. Engage your upper back during the lift by squeezing your shoulder blades together and keeping your chest high.
Incorporate pulling exercises into your routine to balance your push-heavy training. Movements like rows, pull-ups, and face pulls strengthen the upper back and stabilise the shoulders, reducing the risk of overuse injuries.
Mistake 7: Forgetting About the Feet
It’s easy to think of the bench press as an upper-body exercise, but your entire body contributes to the lift – including your legs. Many lifters neglect their foot positioning, lifting their feet off the ground or failing to engage their lower body.
-
How to Fix It:
Keep your feet flat on the ground throughout the lift. Drive them firmly into the floor to create tension through your entire body. This “leg drive” adds stability and power, allowing you to press more effectively.
Mistake 8: Not Varying Your Training
Sticking to the same bench press routine week after week can lead to plateaus and overuse injuries. Over-reliance on the flat barbell bench press, in particular, limits muscle development and can strain the shoulders.
-
How to Fix It:
Incorporate variations into your programme, such as incline or decline bench presses, dumbbell presses, and close-grip presses. Each variation targets your muscles slightly differently, helping to build a well-rounded chest and maintain joint health.
Success Starts with Proper Form
Addressing these mistakes and prioritising proper techniques will improve your results and reduce your risk of injury. Take the time to refine your form, stay consistent, and focus on gradual progress—your shoulders, chest, and triceps will thank you.
Remember, the bench press isn’t just about moving heavy weights. It’s about mastering the art of controlled, purposeful lifting. So next time you approach the bench, leave your ego at the door and lift confidently, knowing you’re building strength the right way.
If you have any questions on the above or would like some advice on how we could help you with your fitness goal, don’t hesitate to visit one of our gyms in London and try one of our small group personal training sessions.
Related Articles
- Beginners Guide to the Bench Press
- Bench Press Variations for Strength and Growth
- A Deeper Look at The Bench Press
- Finding Your Cardio Sweet Spot and How Much Is Just Right
- The Bench Press: Muscles, Mechanics, and Movement
