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. Avoid these common mistakes to progress faster and stay injury-free.

1. Flared Elbows

The Problem

Elbows sticking out too far
Increased shoulder strain
Reduced pressing power

The Solution

Tuck elbows slightly toward your ribs
Keep shoulders pulled back and down
Practice with lighter loads to ingrain proper form

2. Inefficient Bar Path

The Problem

Bar drifting too high over face
Inconsistent press trajectory
Reduced power output

The Solution

Lower bar to mid-chest area
Drive the bar up in a straight line
Film your sets to monitor bar path consistency

3. Lack of Leg Drive

The Problem

Feet moving during the lift
Unstable lower body
Reduced total power generation

The Solution

Plant feet firmly and slightly behind knees
Drive heels into the floor as you press
Engage glutes for added stability

4. Loose Upper Back

The Problem

Scapulae not retracted
Shoulders shrugging up
Loss of stable pressing base

The Solution

Pull shoulder blades together and down before unracking
Maintain tightness throughout the set
Practice scapular retraction drills and thoracic mobility work

5. Improper Grip Width

The Problem

Hands too wide or narrow
Wrist pain and instability
Suboptimal muscle engagement

The Solution

Start with a moderate grip width (thumb’s length from knurling)
Adjust until you find optimal comfort and power
Ensure wrists stay neutral, not overly extended

Prevention Tips

Warm Up Thoroughly
- Light shoulder rotations
- Band pull-aparts
- Slow, controlled warm-up sets
Form Checks
- Record sets for self-review
- Seek coaching or experienced lifter feedback
- Perform tempo reps to reinforce technique
Accessory Work
- Face pulls for shoulder stability
- Triceps extensions for lockout strength
- Core work for overall rigidity

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