Here are some common mistakes people make during the bench press:
Lack of proper warm-up: Skipping warm-up sets or not properly preparing the muscles and joints can increase the risk of injury.
Incorrect grip: Grip width can affect muscle engagement and joint stress. Too wide or too narrow a grip may strain the shoulders or wrists.
Arching the back excessively: While some arch in the lower back is normal to maintain stability, excessive arching can lead to injury.
Not keeping the shoulders retracted: Failing to keep the shoulders pulled back and down throughout the movement can put excessive stress on the shoulder joints.
Not maintaining a tight core: A strong core is essential for stability and power generation. Failing to engage the core can lead to loss of strength and compromised form.
Bouncing the bar off the chest: Lowering the bar too quickly and bouncing it off the chest can increase the risk of injury and decrease the effectiveness of the exercise.
Raising the hips off the bench: Lifting the hips off the bench, also known as "bridging," reduces stability and can strain the lower back.
Not controlling the descent: Allowing the bar to drop quickly during the descent phase can increase the risk of injury and reduce muscle activation.
Incomplete range of motion: Not lowering the barbell all the way to the chest or not fully extending the arms at the top of the movement reduces the effectiveness of the exercise.
Using too much weight: Trying to lift too much weight can compromise form and increase the risk of injury. It's essential to use a weight that allows for proper technique and full range of motion.
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