Tip: The Number One Bench Press Mistake

Fix it or wreck your shoulders.

Categorized under Training

Don’t let your elbows flare out. The style of benching where you aim to “work the outside of your pecs” is horrific idea if you plan on keeping your shoulders healthy. There are other exercises you could use to help you isolate parts of the chest. So when you bench, think like a powerlifter and tuck your elbows in.

Correct and Incorrect Bench Press

This will not only save your shoulders, but will also give you some beefy triceps.

The Setup

Get your feet flat on the floor. Squeeze your shoulder blades together and get your back flat against the bench. Let your lower back maintain its natural arch.

The Lift

Tuck your elbows in tight to your body as you lower the bar. Touch the bar on your lower chest, then press the bar in a straight line on the way back to the starting position. Think about stretching the bar as you press it up.

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Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance. Follow Chad Coy on Facebook