Common Bench Press Mistakes Exposed

Jeff Nippard’s Tips for a Better Bench Press

Common Mistakes to Avoid

As a prominent advocate for results-backed, science-based bodybuilding, Jeff Nippard has shared his expertise on various aspects of weightlifting. In a recent social media post, he listed the top 3 most common bench-pressing mistakes that he’s observed. These mistakes may seem simple, but even advanced lifters are likely to commit at least one. Read on to see if you’re making any of these errors and how you can improve your bench press.

The 3 Most Common Bench Pressing Mistakes

1. Not Lowering the Bar Enough

The first mistake is not bringing the bar all the way down to your chest. Nippard emphasizes that mobility issues should not prevent you from lowering the bar to your chest. Instead, if you’re struggling to get the bar to your chest, the weight is likely too heavy. He recommends going as light as you need to in order to complete a full rep without compromising your form.

2. Allowing Your Spotter to Take the Load

Nippard is also critical of lifters who rely too heavily on their spotters. He notes that a spotter should only touch the bar if it’s started to move back down, and it’s the lifter’s responsibility to communicate this to their spotter. Additionally, if you’re relying on your spotter to bail you out of a difficult lift, that’s a different issue altogether.

3. Pressing the Bar Out Forward

The third and most common mistake is pressing the bar out in front of you. This is often a result of lifting too heavy and compromising form. Nippard emphasizes that when training for max strength, you should press the bar up and slightly back. If you’re struggling with this movement, you can press the bar straight up and down instead. However, pressing the bar forward is never a good idea.

What Are the Consequences of These Mistakes?

According to Nippard, making these mistakes can hinder your progress and even put you at risk of injury. For example, not lowering the bar enough can reduce the effectiveness of the exercise and prevent you from achieving maximum growth. Allowing your spotter to take the load can undermine your own strength and progress. And pressing the bar out forward can put unnecessary strain on your shoulders and joints.

Conclusion

In conclusion, Nippard’s 3 most common bench pressing mistakes are simple yet often overlooked. By being aware of these mistakes and making a conscious effort to avoid them, you can improve your form, increase your strength, and achieve greater gains. Remember to prioritize proper form and technique over ego-lifting and vanity.

FAQs

Q: What should I do if I struggle to lower the bar to my chest?
A: If you’re struggling to lower the bar to your chest, it’s likely because the weight is too heavy. Go as light as you need to in order to complete a full rep without compromising your form.

Q: How can I tell if I’m relying too heavily on my spotter?
A: If your spotter is consistently touching the bar and helping you lift, you’re likely relying too heavily on them. Remember that it’s your responsibility to communicate with your spotter and only allow them to intervene if the bar is starting to move back down.

Q: Why is pressing the bar forward a bad idea?
A: Pressing the bar forward can put unnecessary strain on your shoulders and joints, and is often a result of lifting too heavy and compromising form. Instead, focus on pressing the bar up and slightly back when training for max strength.