Press Heavy

Press Heavy

7 Common Errors You Absolutely Must Avoid During Your Bench Press Routines

Although bench press is probably the most popular exercise, many bench press beginners but even more seasoned lifters are not doing it properly. Without a proper bench press technique, you are not only going to have a hard time to increase your bench press strength (especially with a raw bench press routines), you will most likely end up injured too. Here's 7 things you must NOT do when bench pressing:

1. Unracking the bench weight with bent arms
When unracking the bar, many lifters move it in a half parabola straight above their chest, and start moving the weight down, never locking their elbows. This can cause to unbalance the weight and you may end up with the bar going towards your stomach or your face. Instead, unrack the bar into locked elbows, stabilize the bench weight, and only then start the decline to the chest.

2. Bending your wrist during the pressing
Many people hold the bar too close to their fingers, causing the wrist to bend. Instead, place the bar in your palm, closer to the wrist and squeeze it tight.

3. Roll your shoulders forward.
This one is a sure way to a shoulder injury. You need to keep your chest up, shoulder-blades back and down and upper-back tight.

4. Lifting your head
You have probably seen this one a lot, especially if the lifter is trying to bench press heavy weights. But the heavier the weight, the closer to the neck injury. You must keep the whole body and your head on the bench all the time for the most stable position.

5. Lifting your lower back
Just like lifting your head, lifting your lower back from the bench is a sure way to injury. When you notice that you cannot lift the bench weight without lifting your lower back, your bench weight is too heavy. Although you may be able to lift more that way, this bench press technique will eventually catch up with you. Don't do it.

6. Pressing the bench weight to your face
Not only this is dangerous, it is also contra-productive. You will never be able to lift as much as you can with this bench press technique. You need to move the bar in straight line - it is the shortest line between two points. The longer the line, the lower the bench weight you can lift. Fix your eyes on a point on the ceiling and do not look at the bar.

7. Incorrect elbow position
With elbows too low, your bench press is less sufficient, with elbows to high, you are putting too much stress on shoulders. Try to keep your elbows between perpendicular to and parallel with your torso.

Avoid these common mistakes and watch your bench press strength increase. Keep doing them, and watch your bench press dreams vanish in a serious injury.

About the Author

There's much more to effective bench press routine. Don't be stuck in the rut. Try this amazing hard-core bench press strength routine or try this time-tested routine and increase your bench press strength. Not Sure which one to choose? Read my side-by-side review of both these great bench press workouts.

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