In a recently circulated video, a powerlifter becomes trapped while attempting a 165 kg bench press, highlighting the potential dangers associated with improper lifting techniques. To keep yourself safe from injuries or accidents while exercising, it’s crucial to avoid common bench press mistakes. Incidents in the gym, particularly when heavy weights are involved, can lead to serious harm. The viral footage captures a powerlifter who nearly gets pinned under a barbell loaded with significant weight, illustrating the risks of this upper body strength exercise.
While lifting free weights, it’s essential to prioritize safety measures to prevent accidents. In the video, the powerlifter, assisted by a woman who hands him the barbell, manages to lift the 165 kg weight initially. However, during his second attempt, he becomes trapped as the barbell falls across his neck, rendering him unable to free himself. Thankfully, the woman quickly rushes back to help him, demonstrating how bench press errors can lead to alarming situations.
What is Bench Press?
The bench press is an exercise typically performed on a bench using either dumbbells or a barbell. It is widely recognized for its effectiveness in strengthening upper body muscles, particularly the chest. A 2017 study published in the Journal of Exercise Science & Fitness noted a significant increase in both arm and chest muscle thickness among participants who incorporated bench presses into their routines. According to fitness expert Mitushi Ajmera, this essential weight training exercise involves lying on a bench, lowering the weights to the chest, and pressing upward to extend the arms.
### Common Bench Press Mistakes to Avoid
To ensure safety while bench pressing, be aware of these frequent mistakes that can lead to injuries:
1. **Neglecting to Use a Spotter**
A spotter is vital when lifting heavy weights, as they can provide assistance in case of a failed lift. Always ensure a spotter is in place, especially when using a free bar. If a spotter is unavailable, utilize safety bars on the sides of the rack to minimize risk.
2. **Choosing the Wrong Plates**
When bench pressing, it’s important to use regular weight plates instead of bumper plates. Regular plates are thinner, allowing weight to remain closer to the bar’s center, enhancing stability and control.
3. **Incorrect Bar Path**
An improper trajectory of the barbell is among the most significant bench press mistakes. The correct bar path should begin in line with the shoulders and move down to the chest rather than following a strictly vertical line.
4. **Poor Grip Placement**
Grip placement is crucial for safety and performance. A grip that is too wide can increase the risk of shoulder injuries. Establish a balanced grip to ensure even force distribution and optimal control.
5. **Improper Setup**
A strong setup can significantly affect your performance. Maintain a slight arch in the lower back to protect the shoulders and engage the core. Your feet should remain flat on the ground and not on the bench.
6. **Excessive Elbow Flaring**
Allowing elbows to flare out to a 90-degree angle can increase shoulder stress. Instead, keep elbows at a 75 to 85-degree angle for better joint stability and chest engagement.
7. **Pushing Out the Shoulder Blades**
Unlike performing push-ups, it’s important to keep your shoulder blades retracted and stable during the lift to avoid instability which could lead to injuries.
Additionally, using wrist bands during heavy lifts can provide extra support for your wrists, making the exercise feel safer and more manageable.
### How to Perform Bench Press Correctly
To effectively perform the bench press while avoiding common mistakes, follow these steps:
1. Lie on the bench with your feet placed shoulder-width apart or wider, using leg drive to elevate the weight.
2. Position your shoulder blades firmly against the bench and maintain a slight arch in your back.
3. Grip the barbell at shoulder-width apart, starting with the bar aligned over your shoulders.
4. Lower the barbell until it is above your chest, then press it back to the starting position.
By focusing on proper form, controlled movements, and utilizing safety measures like having a spotter, you can minimize the risk of injuries and enjoy the benefits of bench pressing without the danger of becoming trapped, as demonstrated in the viral video.
