6 common bench press mistakes (and how to fix them)
1. A loose setup
What it looks like: shoulders shrugged up toward your ears, feet dangling or shifting, body sliding on the bench.
Fix: pull your shoulder blades back and down before you unrack, plant your feet firmly, and keep your upper back pinned to the bench for the whole set.
2. Elbows flared straight out
What it looks like: upper arms at 90° to your body at the bottom, which many lifters find uncomfortable on the shoulders.
Fix: tuck your elbows a little so they sit somewhere between your body and straight out to the side. The exact angle varies by person; find what feels strong and comfortable.
3. An inconsistent touch point
What it looks like: the bar lands high on the chest on one rep and on the belly the next.
Fix: pick a consistent spot, usually around the lower chest or nipple line, and touch it every rep. Side-on video makes this easy to check.
4. Pressing straight up from the chest every time
The bar usually travels in a slight curve: down to the lower chest, then back up over the shoulders at lockout. Fighting that natural path can feel awkward. On video, look for a smooth, repeatable path rather than a perfectly vertical one.
5. No leg drive (or butt coming off the bench)
Fix: keep your feet planted and push through the floor to stay tight, but keep your glutes on the bench. If your hips lift, the rep doesn't count in competition and it changes the lift.
6. Bouncing or cutting the range short
Fix: control the bar down, touch the chest lightly, and press. If you can't reach the chest under control, the weight may be too heavy for now.
Safety first
Use a spotter or safety arms in a rack whenever you're pushing close to failure.
Want a second set of eyes on your lifts? UNITY lets you film a set and see your form against a reference, rep by rep, alongside a coached training plan. Start with a 1 week free trial, then $1 a day (billed $7 weekly). Try it at quietunity.app
This article is general information, not medical advice. If you have pain or an injury, see a physiotherapist or doctor before training through it.