The 7 Most Common Chest Press Mistakes

1. Incorrect grip

Some grab the bar so that all fingers are on one side, including the thumb. This position of the hands is also called the suicide grip, since the barbell can very easily and quickly slip out of the hands and fall on the chest, throat or face.

This is how bodybuilding stars Arnold Schwarzenegger and Ronnie Coleman held the barbell, so many follow the example of their idols. But what's good for the pros isn't always for the amateur. Yes, this grip creates less pressure on the wrist, but if the bar suddenly begins to slip out of the hands, there will be no thumb in its path that can stop this fall. The consequences can be very sad. At best, you will break a couple of ribs, at worst, you will die with a crushed skull or throat.

Ideally, use a full grip with your fingers firmly on the bar and your thumb belaying it on the other side.

If your wrists start to hurt, simply lower the barbell lower and closer to your wrists.

2. Lack of correction (power) frame

If you are unable to lift the weight, you have two options: either you will be nailed to the bench by a heavy barbell that you cannot push upward, or you will drop it on your face, throat or chest, and it is likely that it will the last memory in your life. Some people think that they will have time to shift the weight to the side and drop it on their stomach, but in this case, they will have internal bleeding, which can kill before the arrival of a team of doctors.

When moving up to heavier weights, ask someone to back you up and be sure to use a power rack machine!

3. Raising the pelvis over the bench

Your head, upper back, and buttocks should be pressed firmly against the bench during the exercise. Raising your pelvis off the support makes it a little easier to lift the weight up, but it's also a surefire way to hurt your back. If the lift is too high, your lower back will be in a hyperextension position. This will lead to strong compression of the intervertebral discs and the appearance of pain.

In addition, this technique is considered a scam and is prohibited in competition. But some still resort to it, as they try to look stronger than they really are.

If the pelvis still lifts off the bench, it is most likely too low for you. Try placing discs under its feet.

4. 90 degree angle at the bottom position

Back in the 80s, Vince Gironde, American bodybuilder, trainer of show business stars and creator of the 8 × 8 method, convinced everyone that this position of the arms during the chest press was the optimal way to increase muscle volume in a short time. Unfortunately, this is not so.

When your elbows are bent at a 90-degree angle in the lower position, the upper arms are perpendicular to your torso. As a result, the bar moves vertically in relation to your neck during the upward press. However, the chest press is about moving your weight diagonally from the middle of your chest, not along a vertical path.

The position of the elbows during this "vertical takeoff" is the cause of shoulder injuries. Each time you lower the bar with elbow extension, the top of the humerus compresses the rotator cuff muscles and moves them against your acromioclavicular joints. Over time, this can lead to inflammation in the rotator cuff and compression of the rotator of the shoulder (impingement).

To achieve the desired results and minimize the chance of injury, your elbows should be bent at a 75-degree angle during the lower phase of the exercise. Don't try to stretch your chest with elbow extensions! It is also recommended to avoid using the Smith machine, as the bar will move vertically. Do not forget that shoulder injuries go away for a long time and you can drop out of the training process for at least a few months.

5. Incorrect return of the bar to the rack

Sometimes the first movement, done incorrectly, can lead to injury. You won't even have time to complete one repetition!

Maintain a small distance between your shoulders and the stand and lie on the bench with your eyes under the bar. If you lie down further, you will have to work harder to bring the bar to the top balance point. It is also worth remembering that during this movement, the shoulders should not rise above the bench. Removing the barbell from the rack over your chest will place your arms over your head. This will take up as much energy as the first wrong option, and can lead to injuries. In this case, the heavy barbell will be behind your shoulders, it can slip out of your hand and fall on your face.

The same goes for returning the bar to its place after the end of the workout. To do this, lift the weight, lock it over your shoulders, and only then carefully put it in place, bending your elbows.

6. Lack of fixation of the elbows in the upper position

Another of the most common mistakes is dropping the weight down immediately after it reaches the top. Lack of fixation will allow you to inflate your muscles faster, but can be very dangerous.

If you are working with a lot of weight and do not take a short pause at the top, there is always the possibility of the barbell dropping to the chest. That is, you can drop it at the moment when your muscles get tired.

Fixing your elbows when the bar is in the up position allows your skeleton to support the weight and increases the safety of the exercise. Thus, you give your muscles, albeit a short, but necessary rest, after which you can safely continue training. It is also the only way to do the exercise with full amplitude, whereas immediately dropping the weight down is a bit of a cheat.

You may have heard that this fixation of the elbows can lead to injuries, but this is not the case. Injuries are usually caused by excessive stretching, which is precisely the result of ignoring fixation and hyperextension.

7. Incorrect position of feet on the floor

While doing the chest press for the legs, there are several acceptable positions that you can choose based on your anatomy. The general rule of thumb for these positions is that the foot should be on the floor. Legs should never be in the air!

When your feet are in the air, your stability decreases as the force you can apply during the exercise decreases. Some proponents of raised legs argue that it flattens the deflection in the lumbar spine and promotes better isolation of working muscles. In fact, this is not the case. Loss of stability can lead to a banal fall from the bench, and it's good if you manage to direct the weight to the side, away from you.

The second disadvantage: this option is unacceptable when working with really heavy weights, since some of the pressure is on the legs during the bench press. Losing this support will shift the weight to your shoulders, as your chest and back will have a harder time staying flat and pressing against the bench.

For optimal stability, it is advisable to place your feet directly under the knees or slightly further, pressing them firmly against the floor. It is a bad idea to bring your feet out in front of your knees or put them in a narrow position.

Every time you visit the gym, remember that you come there for health and a beautiful body, and not in order to end up in a hospital ward because of a one-time bragging or a stupid argument.