Hey there, fellow fitness enthusiasts! If you’ve been hitting the gym regularly but find your bench press progress stagnating, you might be making some common mistakes without even realizing it. Don’t worry; I have been there the longest! In this post, we’ll dive into these mistakes and, more importantly, discuss how proper form can make all the difference in your bench press journey.
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1. Neglecting Proper Wrist Support
One often overlooked aspect of bench pressing is wrist stability. Insufficient wrist support can lead to discomfort and even injuries. There are a few ways to train your wrist to be stronger like farmers carries or just practicing proper grip technique, but sometimes, your wrist just ain’t having it. That’s why, when I usually go heavy, I like to wear wrist wraps like the Rip Toned Wrist Wraps. These wraps give excellent support and keep my wrists in the proper position throughout the lift. This helps me focus more on the press versus injuring myself. Expect to see an increase of at least 20 pounds to with a little wrist support.
2. Ignoring Proper Hand Position
Your grip and hand placement matters more than you might think. Hand placement that’s too wide or too narrow can affect your range of motion and overall power. Generally, you would want place your hands on the bar just slightly outside your shoulders This helps create optimal pressing power. Too close together, you’re focusing more on triceps than chest. Too far, then you’re almost taking the triceps out of it!
Just as much as hand placement matters, how you grip the bar matters too. There are topically two ways to hold the bar,
Regular grip and Suicide grip
The main difference between the suicide grip and the regular grip is stability and safety. The regular grip provides a more secure hold on the bar, allowing for better control and stability during the lift. This increased stability translates into the ability to push more weight safely, as it reduces the risk of the bar slipping or falling from the hands. In contrast, the suicide grip lacks the same level of security, making it riskier and less conducive to lifting heavier loads. Opting for the regular grip is essential for maximizing strength and minimizing the chances of accidents during the bench press.
Another way you can help yourself keep that grip on the bar, is grab use chalk or grab a pair of gloves. I recommend them especially if your hands are prone to sweat. Consider using reliable weightlifting gloves like the Atercel Workout Gloves to ensure a comfortable and secure grip. With the right gloves, you’ll maintain a firm hold on the bar, maximizing your strength and stability during the lift.
3. Failing to Engage Your Core
This one is a biggie. A lot of people forget that bench press is a full body exercise. Your core muscles act as the foundation of your strength during the bench press. Without a braced core, your power output decreases significantly. Focus on engaging your core muscles by tightening your abs and keeping your lower back slightly arched.
The easiest to know if your core is braced, is to think being punched in the stomach. When you know the punch is coming, you tense up to prepare for the blow. That is the same way you want to brace your lifting. This technique not only protects your spine but also channels your strength effectively, leading to stronger, controlled lifts. If you need help you can also get someone to punch you in the stomach every set. I don’t recommend that, but if you’re into that then let them punch away, we don’t judge here.
4. Bouncing the Bar off Your Chest
Bouncing the bar off your chest might give you a momentary boost, but it’s a surefire way to compromise your form and risk injury. This is ok every now and then but if you catch yourself doing this every single rep then that could be a reason why your bench press isn’t going the way you want. Instead, aim for a controlled descent, allowing the bar to lightly touch your chest, then drive it back up hard. This controlled movement allows better contraction of the chest muscles, and you will get stronger faster. So, slow down on the descend, tap your chest, then explode it back up. From there watch how much your bench press numbers shoot up.
5. Neglecting Your Shoulder Blades
Proper shoulder blade positioning is crucial for a stable and safe bench press. Before you lower the bar, retract your shoulder blades and squeeze them together. This position not only enhances your chest engagement but also prevents unnecessary strain on your shoulders. Maintaining this posture throughout the lift ensures your muscles work harmoniously, leading to a more effective bench press.
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Remember, friends, the bench press is not just about lifting heavy; it’s about lifting smart. By addressing these common mistakes and paying attention to your form, you’ll not only prevent injuries but also maximize your gains. So, keep those wrists supported, grip the bar with confidence, engage your core, control your movements, and mind your shoulder blades. Your bench press will thank you, and you’ll see numbers you never thought possible!
Lift Safe. Lift Strong. Lift Long.