Ever Trend Zone In the viral video, a powerlifter was seen locked up during a 165 kg bench press. Avoid these bench press mistakes to prevent injuries and accidents at the gym.
Gym injuries and accidents are not unheard of, especially when weight is involved. Virus clips show how a bench press, performed using a barbell or dumbbell, causes injury. The powerlifter is seen almost trapped while lying under a barbell packed with heavy weights. Strength training exercises are best for the upper body, but if not done correctly, you can get injured. Avoid bench press mistakes while aiming for upper body strength. Don’t forget to focus on the grip placement. Also, follow safety measures such as using spots.
Bench Press works well with viral videos
The video shows a man trying a heavy bench press with the help of a woman who helps a powerlifter by handing over a barbell. As soon as she places the gym equipment in his hand, she lets him exercise on her own.
He tries to lift 165 kg of weight in the gym. He manages to push it in once, but when he goes to the second round he is pinned. The heavy barbell is pressed against his neck, and he struggles to stand up. He cannot lift the barbell around his neck. Soon the woman runs in and helps him by releasing him from his position. This video clearly shows that a bench press mistake can lead to a horrible accident.
Watch the video here
What is a bench press?
“It’s an exercise performed on the bench with the help of gym equipment such as dumbbells and barbells. Nutritionist and fitness expert Shikashin said: “The 2017 exercises featured in the Journal of Exercise Science & Fitness. The study observed a significant increase in arm and chest muscle thickness in participants who performed bench presses. “For weight training exercises, lying on the bench, lowering the barbell or dumbbell, then lowering the arm. Push upwards as you stretch it out,” explains fitness and nutrition expert Mitosiajurara.
What are the common bench press mistakes?
Like any exercise, bench presses are dangerous if safety is compromised or ignored. A study published in the Frontier of Physiology in 2024 shows shoulder injuries caused by bench press exercises are common. To avoid such injuries, do not make the next bench press mistake.
1. I’m not using spotter
Spotters are experienced people who help gym people with weight lifting exercises while ensuring safety. “There’s always a spotter behind you who can support you in case the lift fails,” says Shin. You cannot negotiate while using the free bar, especially when lifting heavy equipment. Without a spotter, you risk being trapped under a bar where you could suffer serious injuries, especially if you reach the neck. If there is no spotter, place the safety bar on the side of the rack,” suggests Singh.
2. Use the wrong plate
Even if you weigh this weight, you will not use a bumper plate, but a regular weight plate for this strength training exercise. “The regular plates are thin and bring your weight closer to the center of the bar, which gives you greater stability, control and safety,” Ajmera says. The bumper plates are of the same diameter, different thicknesses, and push the weight outwards. This makes the bars difficult to balance and is not ideal for pressing.
3. The wrong bar pass
One of the biggest mistakes in bench presses is the false barpass. This is the trajectory of the barbell that moves during use. “In a proper bench press, the bar starts along the shoulder and moves to the chest,” Azimella says. This means that the bar path is slightly tilted rather than strictly vertical.
4. Insufficient grip equipment
The placement of the grip is important when you are doing this exercise to build muscle. A wide grip can increase the risk of shoulder injuries, according to a study published in the Strength & Conditioning Journal in 2007. “Lending the bar wide or narrow can cause instability and increase the burden on the shoulders and wrists,” Ajmera says. A proper grip ensures a balanced force distribution and better control of the bar.
5. Inappropriate setup
One of the biggest bench press mistakes is weak setups, such as no arches on the back, moving feet or being placed on the bench. It reduces power and increases the risk of injury. “Blow away the ribs and create a slight arch at the waist. It keeps your shoulders safe compared to the flat back of the bench,” says Shin.
6. Excessive elbow flaring
If your elbows burn too much at a 90-degree angle, it puts too much stress on your shoulders and increases the risk of injury. This can lead to higher shoulders and lower chest activation and overall stability. “We avoid one common bench press mistake, so we keep the elbow at a 75-85-degree angle to improve elbow stability and involvement,” Ajmera says.
7. Push out the shoulder blades
Some people mistreat the bench press like a push-up, pushing the shoulder blades out, and think that it provides all the movement. This is one of the most dangerous bench press mistakes. Doing it under heavy loads will cause unstable shoulder blades and increase the risk of injury. “The shoulders must remain stolen and stable during the lift,” Ajmera says.
“Also, wear a wristband while lifting up the heavy bench. Your wrists will feel stronger and safer,” says Singh.
How do I get the bench press correctly?
Follow these steps to avoid these common bench press mistakes.
- To do this chest exercise, lie on a shoulder-width or wider foot bench and use leg drive to push up the weight. Place your shoulder blades firmly on the bench and arch the back.
- Hold the barbell almost shoulder-width.
- The starting position of the barbell should match your shoulders, and the lower position should be above your chest.
- With the help of a spotter, unravel the bar and bring it over your shoulder and reduce it to chest levels.
- Extend your arms up to back up the weight and align them with your shoulders.
A mistake in the bench press can affect performance and lead to injuries. Be aware of the proper shape, controlled movements, and safety measures such as using the spotter while performing this exercise to prevent you from being trapped under the barbell like the male in a viral video.
Related FAQs
Does bench press develop breasts?
Yes, bench presses are one of the best exercises for breast growth. However, remember that muscle development depends on the correct shape and technique.
Is a 100kg bench press good?
It depends on a person’s gender, weight, training experience and intensity criteria. For casual gym people, 100kg can be a good goal. In general, people who lift 100kg are considered to be mid-level.
