Maxing out every week
Many figure out that doing their max a lot will
increase their bench...WRONG!! This only breaks and
tears down the muscles which causes your bench to
"drop", which shouldn't have happened in the first
place. Your bench isn't supposed to go down. To
others, they do their maximum so much, it causes
an injury. This shouldn't happen either. Your
maximum is a one time deal or "once in a blue moon"
thing. Once you do it once, you don't need to do it
again, because if you do it hinders your attempts to
increase your bench.
Doing nothing but chest all the time
Doing your chest three times a week won't make it
stronger as well. Your chest can only take so much
work and it has to recover regardless if your
training three times a week. Your need to work the
other muscles that work the bench and beyond. This
also causes your bench to go down, which again
Having a "bench competition" amongst friends
Now, I'm totally guilty for the next sin...having
a bench competition amongst friends. In the gym,
this happens. Somebody starts talking about
benching more than their buddy and it starts a
challenge. This is also a NO-NO. You don't need to
do this and plus it brings your ego down even
further. Even worse, someone can get injured. You
want to challenge someone, do it at a bench meet.
That's the perfect motivation for it. Don't try
to prove something to your friends, if they
don't believe you can't bench 405 at 18 years
of age (I'm exaggerating), then they don't.
Prove it to them when you hit 450!!
Benching directly to your chest
The next sin causes the rotator cuff injury.
When you bench directly to your upper chest, it
puts a strain on the shoulders/rotator cuff.
When you work up to doing heavier weights, you
increase the chance of getting a rotator cuff
injury. You need to bench below your lower chest.
You get more explosion as well as strength that
Warming up incorrectly
The next sin happens even to the best of us.
When some of us warm up on the bench incorrectly.
For example, some do too many reps with light
weight causing them to fatigue early and it
also causes them to not to achieve their maximal
potential. This generates frustration and causes
the lifter to give up. This is also why someone's
bench goes down. Constant moving on the bench is
also a sin. Its not a smooth motion and it can
cause injury. Plus, if its causing you to do the
"snake" motion, then its too much weight, and
that's also another sin. People are not pacing
Using a “close grip” hand position
The next sin is a new one for me. Most people
teach this to the beginners which fools them.
They start them out with a "close-grip" hand
position on the bar, which is outside the spacing
on the bar. This is a bench press, and one of the
fingers has to touch that spacing. The close-grip
bench press is good for only working triceps, it
doesn't work the chest.
"Snaking" on the bench
The final sin is what I call "snaking" on the bench.
This is caused by doing too much weight and also
caused by a huge ego. "Snaking" on the bench makes
the movement more difficult and it could also cause
injury. You don't want that. Drop the weight and
the ego and go back to getting the perfect form.
Committing one of all of these sins WILL halt your
progress and stop you from achieving the biggest
bench possible. There is no way around it. If
you're guilty of some or all of these sins, you
may need to drop the ego and the weight and start
from scratch. Once you master the form, your ready
to increase your bench.
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