10 Worst Bench Press Mistakes

Avoid these mistakes to build more strength and size and prevent injuries.

3) Not Squeezing Your Shoulder Blades Together

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. 

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