10 Worst Bench Press Mistakes
Avoid these mistakes to build more strength and size and prevent injuries.
Without a liftoff, it’s hard to bring the barbell to the starting position without undoing your posture. For example, to lift the weight up and out of the pins, your shoulders will round forward and your upper-back tension will disappear — once you hold the weight over your body, it’s hard to pull your shoulder blades together again.
Instead, get into the right position first — with your shoulder blades pulled down and in — and get a partner to give you the barbell. If you can’t find a spotter, adjust the pins to the height where you don’t need to lose your posture to lift out the barbell. Bench press in the power rack, if necessary.
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