Top 3 Bench Press Mistakes to Fix
Mastering the Bench Press: Avoiding Common Mistakes
Jeff Nippard’s 3 Common Bench Pressing Mistakes
Mistake #1: Not Lowering the Bar Enough
According to Jeff Nippard, one of the most common bench-pressing mistakes is not lowering the bar enough. He explains that this is where most of the growth occurs and mobility issues should not prevent an individual from lowering the bar all the way to their chest. If you can’t get the bar to your chest, the weight is too heavy, and you should go as light as needed to do a full rep.
Mistake #2: Allowing Your Spotter to Take the Load
Nippard also highlights the importance of not allowing your spotter to take the load. He emphasizes that the weight is too heavy if your spotter’s bicep pump is bigger than your chest pump. The spotter should only touch the bar once it’s started to move back down, and it’s the lifter’s responsibility to tell them that.
Mistake #3: Pressing the Bar Out Forward
The third and most common mistake is pressing the bar out in front of you. Nippard suggests that this is often due to going too heavy. For max strength training, he recommends pressing the bar up and slightly back. If that feels awkward, you can press it straight up and down, but never forward.
Conclusion
In conclusion, mastering the bench press requires attention to detail and a focus on proper form. By avoiding these common mistakes, you can optimize your workout and achieve better results. Remember to listen to your body and adjust your weight accordingly, and always prioritize proper form over ego-lifting.
FAQs
Q: What is the most common bench-pressing mistake?
A: According to Jeff Nippard, the most common mistake is pressing the bar out in front of you.
Q: Why is it important to lower the bar enough?
A: Lowering the bar enough is important because it’s where most of the growth occurs. If you can’t get the bar to your chest, the weight is too heavy, and you should go as light as needed to do a full rep.
Q: What should I do if my spotter is doing half the reps for me?
A: If your spotter is doing half the reps for you, it means the weight is too heavy, and you should reduce the weight or switch to a lighter weight.