In recent days we have been reviewing the most common errors when performing basic exercises in the gym: they have already gone through our cover that we often make mistakes when performing the squat, the deadlift, the rowing and dominated.
Today we continue with one of the most successful exercises in the gym: the bench press. This exercise in which the pectoralis the protagonist and the triceps secondary players (accompanied, as always, by the deep musculature of the abdomen) is one of the basic that is not lacking in almost no routine, but are you doing well?
The most common mistakes in the bench press
- Feet up on the bench: your feet should keep in contact with the ground when doing bench press. This benefits us in two ways to execute the movement : on the one hand gives us greater stability and secondly, helps us push the bar harder if we push the floor with your feet, making the leg drive.
- Keep your back flat on the bench: to make a good bench, especially if we are working with a lot of weight, you need to make a scapular retraction (bring shoulder blades back and down) that will cause the lower back to arch and lift slightly the bank: the key here is that “slightly” and note that the buttocks themselves are always glued to the bench. The scapular retraction helps us activate the deep muscles of the abdomen and perform safe lifting.
- Working with a grip too open or too closed: the starting position bench press is as important as the rest of the execution of the exercise. If we start from a too wide grip, the shoulders can be compromised during movement. Ideally, the width of our grip should be such that the elbows are at a 90 degree angle when the bar is lowered (there is no standard measurement, but the marks that the bars usually have can give you an idea).
- Let your spotter work for you: if you are going to move a lot of weight and you think you’re going to need help removing the bar or in the last few repetitions (or if you reassures someone is pending for execution), looking for a spotter. Of course, keep in mind that the function of the spotter is to assist properly when there are problems to raise the bar: its function is not to make an oar or Stuttered biceps curl with you, or pull you from the first iteration. If your spotter training more than you while doing bench presses, it’s time to lose the weight you drive.