Best 10 Worst Bench Press Mistakes

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

2) Bouncing the Bar

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. 

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