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5 Common Bench Press Mistakes and How to Fix Them

Hatch Press Team

5 Common Bench Press Mistakes and How to Fix Them

Bench pressing with proper form is key to building a strong chest, shoulders, and triceps. It's often treated as a "bro-lift," but the bench press is a highly technical compound movement. Avoid these common mistakes to progress faster and stay injury-free.

1. Flared Elbows (The Shoulder Killer)

Flaring your elbows out to 90 degrees puts your shoulders in a compromised position and reduces tricep involvement.

The Problem

  • Impingement Risk: Reduces the subacromial space, pinching the rotator cuff tendons.
  • Power Leak: Disengages the lats and triceps, relying solely on the front delts and pecs.

The Solution

  1. The 45-Degree Rule: Aim for a 45-75 degree angle between your upper arm and torso.
  2. "Bend the Bar": Imagine trying to bend the bar into a U-shape towards your feet. This cue naturally tucks your elbows and engages your lats.
  3. Touch Point: Lower the bar to your sternum (nipple line) or slightly below, not your neck or upper chest.

Pro Tip: If you feel shoulder pain, try a slightly narrower grip. This forces a greater elbow tuck and can relieve stress on the AC joint.

2. Inefficient Bar Path

Unlike the squat or deadlift where the bar moves vertically, the optimal bench press bar path is slightly diagonal (a "J" curve).

The Problem

  • Touching Too High: Pressing in a straight line from the neck puts poor leverage on the shoulders.
  • Inconsistent Groove: Hitting a different spot on your chest every rep makes it impossible to groove a motor pattern.

The Solution

  1. The J-Curve: Lower the bar to the sternum, then press it back towards your face as you lock out. The bar should end up directly over your shoulder joints, not your chest.
  2. Spot the Ceiling: Pick a specific point on the ceiling to stare at. Press the bar to that exact visual target every single rep.

3. Lack of Leg Drive

The bench press is a full-body lift. Your legs provide stability and transfer force through your arch into the bar.

The Problem

  • Dancing Feet: Moving feet during the lift bleeds energy.
  • Flat Back: Lying flat like a pancake removes the mechanical advantage of an arch and leg drive.

The Solution

  1. Plant Your Feet: Before you even unrack, drive your feet into the ground. They should not move.
  2. Leg Drive Mechanics: Don't push your feet down; push them forward (like you're trying to slide your body off the bench towards the rack). This drives your traps into the bench and reinforces your arch.
  3. Constant Tension: Keep your quads and glutes flexed throughout the entire set.

Pro Tip: If your butt comes off the bench when you drive with your legs, widen your foot stance or bring your feet slightly further back.

4. Loose Upper Back (No Foundation)

You cannot fire a cannon from a canoe. Your upper back is the platform from which you press.

The Problem

  • Protracted Shoulders: Shoulders rolling forward at the top of the rep.
  • Instability: The bar feels shaky because your base is soft.

The Solution

  1. Retraction & Depression: Pull your shoulder blades together (retract) and down towards your hips (depress). Think "put your shoulder blades in your back pockets."
  2. Maintain the Squeeze: Keep this position even at the top of the rep. Do not reach for the ceiling; think about pushing yourself away from the bar into the bench.

5. Improper Grip Width & Wrist Position

Your connection to the bar dictates power transfer.

The Problem

  • Suicide Grip: Thumbless grip is dangerous. If the bar slips, it drops on your throat.
  • Bent Wrists: Letting the wrist extend back leaks power and causes joint pain.

The Solution

  1. Bulldog Grip: Rotate your hands slightly so the bar rests low in the palm, directly over the radius bone (forearm). Squeeze the bar hard.
  2. Stack the Joints: Knuckles should point to the ceiling. Wrist, elbow, and barbell should be in a vertical line.
  3. Wrap Your Thumbs: Always. No exceptions.

Pro Tip: Squeezing the bar as hard as you can ("white knuckling") triggers a phenomenon called irradiation, which increases neural drive to surrounding muscles like the triceps and shoulders.

Protecting Your Shoulders

The bench press has a bad reputation for shoulder injuries, but it's usually due to poor form or programming.

  1. Balance the Push with Pull: For every set of pressing, do 1-2 sets of pulling (Rows, Face Pulls, Pull-ups).
  2. Warm Up the Rotator Cuff: Do external rotation drills (band pull-aparts, face pulls) before every bench session.
  3. Don't Max Out Every Week: Sub-maximal volume (reps in the 6-12 range) builds muscle and connective tissue strength without overloading the joints.

Prevention & Maintenance Routine

  1. Warm Up:

    • 3 sets of 15 Band Pull-Aparts.
    • 3 sets of 10 Push-ups.
    • Empty bar work focusing on the "J" curve.

  2. Form Checks:

    • Film from a 45-degree angle to see elbow tuck and bar path.

  3. Accessory Work:

    • Triceps: Rolling dumbbell extensions, cable pushdowns.
    • Shoulders: Overhead press, lateral raises.
    • Back: Heavy barbell rows (a strong back provides a stable shelf).

Dial in your bench press form, and you’ll see significant improvements in strength, stability, and overall upper-body development.