Chest Press Mistakes You’re Probably Making (And How to Fix Them)
Level up your chest press by avoiding these mistakes!
The chest press, whether performed with a barbell or dumbbells, is a cornerstone of any solid upper body workout. It’s a go-to exercise for building chest strength, size, and definition. But, like all exercises, the chest press can be misused, leading to ineffective workouts and potential injury.
In this article, we’ll break down the most common chest press mistakes, show you how to fix them, and help you build a more powerful and safer pressing routine.
1. Not Engaging the Core
The chest press, especially when performed with heavier weights, can quickly become a full-body movement if you don’t pay attention to your core. Many lifters forget to brace their core, leading to instability and potential strain on the lower back. This mistake often occurs when focusing too much on the chest and neglecting proper body mechanics.
How to Fix It
Before you even start your set, take a deep breath and brace your core. Imagine trying to push your stomach outward as you press the weight up, creating tension through your entire midsection. This will not only protect your lower back but also transfer more force through your chest and arms, making the movement more efficient.
2. Elbow Flare
Allowing your elbows to flare out too wide during the press is a common mistake. This can put unnecessary stress on your shoulders, especially the rotator cuff muscles, increasing the risk of shoulder injury. It can also reduce the effectiveness of the chest press by disengaging the chest and relying too heavily on the shoulders.
How to Fix It
When pressing, focus on keeping your elbows at a 45-degree angle relative to your torso. This angle minimizes strain on the shoulders and maximizes activation of the chest muscles. Think about pushing the weights slightly outward and toward the middle of your chest rather than just straight up.
3. Overarching the Back
Arching your back excessively during the chest press is another issue many lifters face. While a natural arch is fine, an exaggerated arch can place significant stress on your spine and decrease the engagement of the chest and arms.
How to Fix It
To avoid excessive arching, keep your lower back in a neutral position and your feet firmly planted on the ground. Engage your glutes to help maintain a solid foundation and avoid lifting your hips off the bench. The key is to focus on maintaining tension in your core, keeping your body aligned, and pressing in a controlled manner.
4. Not Full Range of Motion (ROM)
A common mistake that limits progress is failing to use a full range of motion. Whether it's not lowering the barbell or dumbbells deep enough or cutting the press short at the top, incomplete movement can hinder your muscle development.
How to Fix It
Aim for a complete range of motion. Lower the weights until your elbows reach at least a 90-degree angle or slightly beyond, depending on your flexibility. At the top of the press, don’t lock out your elbows completely, as this can place unnecessary stress on the joint. A slight bend in the elbows keeps tension on the chest throughout the movement, ensuring maximum muscle activation.
5. Using Too Much Weight
Many lifters prioritize lifting heavier weights without focusing on form. While lifting heavy can be great for strength gains, it can also lead to compromised form and injury if you’re not able to control the movement. Using too much weight can also prevent you from fully activating the chest muscles.
How to Fix It
Select a weight that allows you to complete the desired number of reps with proper form. If you can’t perform at least 8-10 controlled reps, you’re likely using too much weight. Gradually increase the weight as your form improves, focusing on slow, controlled movements. Always prioritize technique over heavy lifting, especially when doing compound movements like the chest press.
6. Bouncing the Bar Off the Chest
Some lifters have the habit of bouncing the bar off their chest during the press. This may feel like a shortcut, but it’s dangerous and ineffective. Bouncing the bar can cause unnecessary stress on your sternum, reduce muscle engagement, and increase the risk of injury.
How to Fix It
Lower the bar slowly and under control. Once the bar touches your chest (or gets close), pause for a moment, keeping tension in the muscles, and press it back up. This ensures proper muscle engagement and minimizes the risk of injury.
7. Not Utilizing the Correct Grip
Your grip on the barbell or dumbbells plays a critical role in ensuring proper technique. A common mistake is using an improper grip, either too wide or too narrow, which can place unnecessary strain on your wrists, forearms, and shoulders.
How to Fix It
For barbell chest presses, your grip should be slightly wider than shoulder-width apart. Your hands should be firm but relaxed, with the wrists straight and not bent excessively. For dumbbell presses, keep your palms facing forward, elbows slightly bent, and wrists neutral. A neutral grip ensures stability and control throughout the movement.
8. Overly Quick Movements
Performing the chest press too quickly is a mistake that leads to poor form and less muscle activation. When you rush through the press, you reduce time under tension, which is crucial for muscle growth. Additionally, fast movements increase the likelihood of jerky or uncontrolled motions, risking injury.
How to Fix It
Slow down the movement, especially when lowering the weight. Focus on maintaining control both during the eccentric (lowering) phase and the concentric (pressing) phase. A good rule of thumb is to take 2-3 seconds to lower the weight and 1-2 seconds to press it back up. This helps to build muscle more efficiently and safely.
9. Not Setting Up Properly
Failing to set up properly can have a significant impact on your performance. This includes poor positioning on the bench, improper hand placement, or not getting the right amount of tension before you begin. Poor setup leads to inefficient reps and increases the risk of injury.
How to Fix It
Before you start, make sure your body is positioned correctly on the bench. Your head, upper back, and hips should be firmly planted on the bench with your feet flat on the floor. Set your hands at the correct width on the bar or dumbbells, and ensure the weights are secure before you begin the press.
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