The most minor bench press mistakes can crush gains and harm shoulders, elbows, and wrists. Mastering the bench press involves many factors, including setup, grip position, breathing, and bar path.
11-time world powerlifting champion Jen Thompson joined Squat University’s Dr. Aaron Horschig to tackle the four most common bench press mistakes and how to fix them.
Poor Setup & No Full Body Engagement
From the moment you lie on the weight bench, body positioning matters. Many lifters lie flat with a disengaged back and relaxed legs, turning the press into an arm-only exercise.
Dr. Horschig’s fix is a four-step solution. To set up the lift, engage the entire body by pulling the shoulder blades down. Wedge your back into the bench, drive your feet into the ground for stability, then squeeze the lats, maintaining tension from the shoulders to the knees.
The bench press is a full-body lift when done correctly. Engaging your lats is creates the desired back stiffness.
—Dr. Aaron Horschig
A 2022 study examined a powerlifting-style bench press, which increased latissimus dorsi activation and significantly reduced shoulder loading. These modifications can help individuals avoid strain and potential injuries. (1)
Grip Position Hurting Your Wrists
If you’ve ever felt the bar drift into your fingers, causing wrist discomfort, you’re not alone. Overextending the wrist can reduce power and cause pain.
Dr. Horschig remedies this by maintaining neutral wrist alignment for efficient force transfer. (2) Effective alternative grips include angled, deep palm, and bulldog grips.
Bad Breathing Technique Killing Your Power
Shallow breathing or exhaling too early can reduce core stiffness and power output. Scientific studies on core muscle activation, load transfer, and injury prevention support the idea that a tightened core can boost performance and reduce injury risk. (3)
The next time you’re under the bar, take a deep breath before unracking and lifting your chest high. Take a new breath on subsequent reps to maintain stability.
“The more pressure you can build in your chest, the more stable your bench can be,” Dr. Horschig explained. “It’s similar to the difference between benching off a soft sponge or a hard board.”
Incorrect Bar Path & Elbow Position
Nailing the correct bar path can be a delicate balance: if it’s too high, it can put undue stress on the shoulders; if it’s too low, it can cause elbow tuck or flare, compromising pec activation. However, it’s correctable.
Create an optimal bar path by stacking it over the wrists, engaging the lats, raising the chest, and lowering the bar while maintaining wrist-elbow alignment.
Fixing these common bench press mistakes can add years to your training and pounds to your lifts. Focus on technique and allow small changes to lead to significant improvements.
References
- Cudlip AC, Maciukiewicz JM, Pinto BL, Dickerson CR. Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques. J Sports Sci. 2022;40(9):1055-1063. doi:10.1080/02640414.2022.2046937 https://pubmed.ncbi.nlm.nih.gov/35236248/
- Mausehund L, Werkhausen A, Bartsch J, Krosshaug T. Understanding Bench Press Biomechanics-The Necessity of Measuring Lateral Barbell Forces. J Strength Cond Res. 2022;36(10):2685-2695. doi:10.1519/JSC.0000000000003948 https://pubmed.ncbi.nlm.nih.gov/33555823/
- Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514-522. doi:10.1177/1941738113481200 https://pubmed.ncbi.nlm.nih.gov/24427426/
Featured image: @marksmellybell on Instagram
