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Home » Health

Top 5 Bench Press Mistakes

Submitted by on June 30, 2008 – 3:42 amNo Comment

Top 5 Bench Press Mistakes

If you’re just starting to workout or if you’re long time veteran here are some common mistakes that you may be doing while performing the Bench Press.

5) Keeping your feet up off the ground. Many of you may find that putting your feet on the edge of the bench fells better then on the ground. Here’s some reasons why you should keep your feet on the floor:

  • Its safer and more stable with your two feet planted on the floor.
  • When your feet are on the floor your stronger because you can squeeze your gluts and calves

4) Gripping the bar in the wrong position. This can cause wrist injuries. Here’s some things to remember when positioning your hands on the bar when performing the bench press:
Keep the bar in the lower part of your palm.
Your wrist must be over your elbow and straight with your forearm.
Keep your thumbs wrapped around the bar.
Grip the bar firmly

3) Use a spotter. If you run into problems or get the bar stuck on your chest you want someone there to help. If you don’t have someone to spot then you might be able to adjust the bench to stop the bar just above chest level. Keep in mind that you always want to touch the bar on your chest.

2) Your Head, Chest, Back and Shoulders are in the wrong position. Here are some things to remember when bench pressing:
– Chest Up
-Shoulders back and down. Tighten your shoulder blades together.
-Keep your neck muscles tight but don’t push your head into the bench. Try keeping it an inch off   the bench.

1) You don’t have to lift heavy. When you lift more then you can handle your form suffers. Here’s why starting out with a lighter weight is better.
– Allows you to focus on your form.
– Your body will get used to the proper bench press technique.
– Less chance of injury
– You will see results quicker because your technique will not be sloppy.

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