It’s no secret that the bench press is one of the best chest exercises out there. The benefits of this exercise are undeniable. In our opinion, this exercise should rightfully take first place among the most effective for chest muscles. The bench press should be in the training program for absolutely all athletes involved in power sports, from beginners to professionals.

In this article, we will look at the most basic mistakes that are very often made when doing the bench press, not only by beginners, but, oddly enough, by quite experienced athletes.

1. One of the most common mistakes, in our opinion, is insufficient warm-up. And in some cases, trainees generally start bench presses without a warm-up. We strongly recommend that you perform a quality warm-up before doing this exercise, not only the upper shoulder girdle, but also the muscles of the lumbar region. Otherwise, you risk serious injury.

2. The second main mistake when performing a bench press, we believe, is the use of a one-sided grip. As a rule, this exercise uses a very large weight of the bar, and this grip in this situation becomes very dangerous. With a one-sided grip, the bar can slip out of the athlete’s hands and fall right on the chest! The consequences of this will be very sad. Therefore, we advise you to use a closed wrapping grip.

3. The third and no less common mistake in the bench press is the complete neglect of insurance. Very often, athletes perform a press without an insurer, which is completely unacceptable for this exercise. If there are people in the gym, ask someone to back you up while doing the bench press. If there are no people in the hall, we recommend that you postpone the exercise until someone appears who can insure you.

4. And the main mistake is the wrong technique for performing the exercise. In most cases, an athlete cannot perform a high-quality bench press due to a very large weight on the bar. Do not sacrifice technique for a couple of extra pounds on the bar! This will not only not benefit your muscles, but also greatly increase the possibility of injury. Do not tear your pelvis and head off the bench, and do not spring the bar from the chest. Focus on proper technique perform the exercise smoothly, without jerking. Thus, you will achieve the desired result faster and save your health.

We wish you success in your training!