The bench press is a classic strength-building exercise, often considered the gold standard for upper body training. But when done incorrectly, it can lead to serious injury—and sometimes even go viral for all the wrong reasons. That’s exactly what happened in a recent video making rounds online, where a lifter lost control mid-rep and dropped the barbell on his chest.
Fortunately, he walked away with only minor bruising, but the incident serves as a powerful reminder that bench pressing is not a move to take lightly. Behind most bench press fails are simple yet avoidable mistakes.
To help you train smarter and stay injury-free, here are the seven most common bench press mistakes to avoid—and what to do instead.
1. Skipping the Spotter
One of the biggest mistakes shown in the viral video was attempting a heavy lift without a spotter. Whether you’re testing your one-rep max or just adding weight, having someone nearby to assist can be the difference between a successful lift and an emergency.
What to do instead:
Always have a spotter for moderate to heavy sets, especially when lifting to fatigue. If you’re training alone, use a power rack with safety pins adjusted just above chest level.
2. Improper Grip Width
Gripping the bar too wide or too narrow can reduce power and put stress on the wrong joints. A grip that’s too wide places more pressure on the shoulders, while a narrow grip may overstrain the wrists and triceps.
What to do instead:
Use a grip that places your hands slightly wider than shoulder-width apart. Your forearms should be vertical at the bottom of the press. This setup allows for a strong, controlled push and reduces joint stress.
3. Bouncing the Bar Off the Chest
Inexperienced lifters often try to generate momentum by bouncing the bar off their chest. This is risky and provides very little muscular benefit. In the viral video, the lifter appeared to miscalculate his descent, hitting his chest too hard and losing control.
What to do instead:
Lower the bar under control and allow it to lightly touch your chest. Pause briefly before pressing back up. This method improves strength and keeps your shoulders and ribs safe.
4. Flaring the Elbows Too Much
Letting your elbows flare out wide creates excessive shoulder strain and reduces the strength of your press. It also destabilizes your movement, especially under heavier loads.
What to do instead:
Keep your elbows at about a 45-degree angle from your torso as you lower the bar. This positioning supports joint safety while maximizing chest and tricep engagement.
5. Poor Back and Foot Position
Many lifters overlook the importance of body setup. A loose back or feet floating off the floor can make your press unstable. In the viral video, the lifter’s feet shifted during the lift, contributing to poor form and loss of balance.
What to do instead:
Plant your feet firmly on the floor and maintain a slight arch in your lower back. Your upper back and glutes should remain tight against the bench throughout the movement. This posture creates full-body tension, giving you a solid base to press from.
6. Lifting More Than You Can Handle
One of the most common causes of bench press accidents is ego lifting—trying to push more weight than your muscles and technique can safely handle. In many cases, this leads to failed reps, form breakdown, or injury.
What to do instead:
Progress gradually and prioritize perfect form. Use a weight you can control for your target rep range. Leave a rep or two in the tank on your working sets if you’re not maxing out under supervision.
7. Ignoring Warm-Up and Activation
Jumping straight into heavy sets without warming up is a recipe for poor performance and injury. Cold muscles lack elasticity and responsiveness, increasing the risk of strain or tears during high-intensity lifts.
What to do instead:
Start with a light cardio warm-up, followed by mobility drills for the shoulders, wrists, and upper back. Then, perform warm-up sets with lighter weights before moving into your working sets.
Safe Bench Press Setup Checklist
- Bar aligned directly above your eyes
- Feet planted firmly on the ground
- Hands slightly wider than shoulder width
- Elbows tucked at 45 degrees
- Bar lowered with control
- Spotter or safety pins in place
Following this simple checklist can help you maintain safety and technique during every rep.
Final Thoughts
The bench press is a powerful tool for upper body strength, but it’s also one of the most commonly misused lifts in the gym. The viral video serves as a real-world reminder of what can go wrong when proper form, setup, or safety precautions are ignored.
Avoiding these seven common mistakes can drastically reduce your risk of injury and help you get the best results from your training. Respect the weight, master the form, and never be too proud to ask for a spot. Strong lifts come from smart training.
