Avoid these mistakes to build more strength and size and prevent injuries.
At the bottom portion of the bench press, don’t bounce the bar on your body — this cheats the movement by creating momentum to make the barbell easier to lift. You can also hurt your ribcage if the weight is heavy enough.
If you have to bounce the barbell, chances are it's too heavy. Reduce the weight and lightly touch the barbell on your body; to emphasize strength, pause the barbell on your chest before pushing.
The bench press demands more than just laying on a bench and pushing weight; you need to create a solid, stable foundation to push from and make the lift as biomechanically efficient as possible.
Not sliding your shoulder blades together will reduce your chest activation and force the shoulders to do more work. It’ll also sink your chest and increase the distance the bar as to travel, which makes the press harder. Always lock your shoulder blades down and back while benching.
