—
Walk into any gym, regardless of its location, size, and clientele and you will realize that all gyms have one thing in common; there is always a weight bench positioned underneath a barbell. It isn’t surprising that bench press is such a common move. Well, it’s easy to assume that you’re doing everything right during training, but probably you’re dropping the ball. Some exercises such as bench press are technically more demanding than others, and mastering they should be done is important. Here are the common bench press mistakes you should avoid.
Wrong setup
The strength of your lift will always boil down to how solid you’re at the beginning. Having the right setup can bring a significant difference when it comes to a safe, strong bench press. Never listen to various generic cues that say, ‘keep the knees at 90 degrees, a flat back on the bench, and a shortened motion range.’ Instead, pull your shoulders back, pull your feet in under the bench (for better traction), and arch your back mildly. Always remember that tightness is the key and your entire body must be stiff.
Improper grip
If you grip the bar too narrow or too wide, your forearms are put in an unnatural angle that increases stress on your shoulders, wrists, and elbows. Find a particular grip width that places your forearms perpendicular to the floors with your elbows and wrists stacked directly on top of each other. Thumbless grip (a grip where your thumbs and fingers are all on the same side) feels comfortable and is less likely to hurt bend or hurt your wrists. It puts the bar lower in your hands and close to your wrists for comfort. However, it’s easy for the bar to slip off your hands. In case the bar rolls mid-set, your thumbs won’t stop it, and it will drop faster than you can move away from the bench, and that means your head, throat or chest is endangered. It’s advisable to bench press using full grip. Always wrap your thumbs around the bar to secure it and squeeze it hard to keep it in place. This will enhance your strength by contracting your shoulder and other muscles more.
Going too heavy
This is a basic, yet one of the most common bench press mistakes in gyms. Many trainees load up more weights than they can handle then pump out tiny half-reps while their support helps through the entire set. This looks completely silly to someone with a modest idea of proper training. Besides, ‘ego bench press’ won’t do you any favor. Excessive loads reduce the stimulation on your chest by increasing the involvement around your muscle groups. Besides, it heightens the risk of injury by putting too much stress on your shoulders, elbows, and wrists. If you can’t lift the load using the right form and full motion range without constant spotter assistance, the weight is too much for you. Lighten it up, use
the correct bench press technique, and always focus on making gradual, steady strength increase with time.
Moving your head and neck during the set
Avoid raising your head up off the bench as you lift or lower the bar. Also, never press your head backward into the press bench forcefully. Always keep your neck and head in a neutral position and avoid twisting from side to side. Improper head and neck position will increase strain and potentially throw you off balance. Avoiding these bench press mistakes is easy. Otherwise, you will always strain while training or even suffer injuries that you could have prevented
—
This content made possible by site supporter Digital Solutions.
Photo: Pexels