Bench Press Fix: 5 Mistakes Costing Your Gains

Are you sure your bench press is giving you the progress it should? Small technical flaws can stall strength and size gains, and they’re often easy to fix once you know what to look for. For a quick read on other habits that silently hurt progress, check out this helpful guide on habits that undermine progress.

Why this matters: improved technique not only boosts performance but reduces injury risk and keeps your training consistent. Below are five common bench press mistakes and practical corrections you can apply today.

Flared Elbows (Too Wide)

Problem: Excessive elbow flare increases shoulder strain and reduces pressing power.
Fix: Tuck elbows to about 45 degrees from your torso; imagine your forearms tracking straight up at the top of the press. Drive through your feet and maintain a stable scapular position.

Weak Leg Drive / Flat Feet

Problem: No leg drive means you lose full-body tension and transfer less force from legs to bar.
Fix: Plant firmly, squeeze your glutes, and push your feet into the floor to create a solid base. This improves drive and stabilizes your torso on the bench.

Inconsistent Bar Path

Problem: Wobbling or vertical-only pressing wastes force and reduces efficiency.
Fix: Use a slight arc: lower the bar to mid-chest (nipple line), then press up and slightly back toward your rack at lockout. Practice slow reps to groove the path.

Too Much Bounce / Loose Spotting

Problem: Bouncing the bar off the chest cheats the movement and can risk injury.
Fix: Pause briefly (1 second) at your chest for consistent tempo and to eliminate momentum. Controlled presses build stronger, safer muscle recruitment.

Poor Breathing and Bracing

Problem: Shallow breathing and loose bracing reduce intra-abdominal pressure and stability.
Fix: Take a deep belly breath before the descent, hold pressure through the rep, then exhale after lockout. Pair breathing with tight lats and a proud chest.

Small details add up: bench technique also relies on overall movement quality and mental focus — integrating tension, tempo, and mobility makes reps cleaner. For guidance on syncing mindset and movement to lift better, explore strategies for mastering the mind–body connection for stronger lifts.

Keep track of one technique tweak per week, record a few sets, and compare form. That feedback loop is often all you need to stop leaving gains on the bench.

Conclusion

Dialing in these five corrections will make your bench press safer and more productive; for a fun, unexpected nutrition tip to support your training, consider trying the DIY Baby-Friendly Anchovy Powder Recipe Under $5.