How To Bench Press Injury Free

How To Bench Press Injury Free

Want to bench press without getting injured?

I mean, it’s hard. Many of us keep wanting to go harder and outdo Arnold Schwarzenegger all the time. So we go full-Marine in the gym, bench press ‘till we drop - and come out injured. 

But the main thing is that you avoid serious pectoral injuries (and the subsequent surgery), and the easiest way to do that is to not lift beyond your capabilities. 

However, there’s a bit more to it than that. Join Beast Gear as we take a look at how to bench press injury-free.

Don’t Bench With a Flat Back 

Benching with a flat back is a super common benching error. What you want is some arch in your upper back so that you avoid injury, as an arch places your glenohumeral joint in a much safer, externally rotated position. 

If you press with a flat back, your shoulders are compromised by an internally rotated position, which is pretty damn dangerous. 

To arch your upper back, retract your shoulder blades, raise your chest up and maintain your arch. 

Improve Your Touch Position 

If you touch the bar too high on your chest while in the bottom position, you could run into problems. 

The reason this happens is that you’ve flared your elbows at a ninety-degree angle as you’re pressing the bar up and down. 

The correct bar path of any bench pressisn’t straight up and down. Instead, it should begin above your shoulder before coming down to your sternum. Then, you need to curve back diagonally to your over-the-shoulder starting point. To avoid injury to your shoulders, make sure to tuck your elbows at a seventy-five-degree angle. 

Retract Your Shoulder Blades Through The Press

Many people are aware they’re making this mistake, and yet they continue to make it because they’re not sure hownot to make it. 

The right way to bench is to retract your shoulder blades. Or think of them as a pair of pinched blades that you’re going to pinch a pen between. 

If you do not retract your shoulder blades, your upper arm rounds forward, putting you at risk of injury. 

So begin by depressing your upper traps and pinching your shoulder blades. As you perform the movement, consciously squeeze your blades together. 

Stack Your Elbows Under The Bar 

During the bench press, your elbows must be properly aligned. In other words, they need to be stacked under the bar and in line with your hand.

To fix this issue, narrow your grip on the bar. If it’s too wide, your elbows will also be too wide. Play around with it a bit until you get it right. 

Second, tuck your elbows properly. It might be that you’ve over-tucked them, in which case you need to slightly adjust the angle while you press. Just flare them out a tad. Again, play around with them a bit until you get this right. 


Now that you’re ready to bench press injury-free, it’s also worth mentioning that you need to use includeBeast Grips in your training so that you put less stress on your joints while recruiting more muscle fibres in your upper body.

Other than that, what are you waiting for? Get to it.

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