10 Worst Bench Press Mistakes

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

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6) Not Using Your Legs

Don’t tap your feet or flail your legs as you bench. Instead, root your feet into the ground during the setup and build a firm foundation. Also, tense your quads and squeeze your glutes to stimulate total-body tightness and lift more weight.

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

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