Avoid these mistakes to build more strength and size and prevent injuries.
8) Lifting Your Hips Off the Bench
Lifting your hips transforms your body into an arch from your feet to your shoulders and puts massive strain on your spine. Don’t do this.
Keep your glutes on the bench at all times. Also, arch with your upper-back and thoracic spine, not your lower back. good bay :)
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http://www.muscleandfitness.com/news-and-features/galleries/training/10-worst-bench-press-mistakes/slide/8
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