We all want to maximize chest gains, but mastering the various movements it takes to get there might be more difficult than it looks. Thankfully, fitness coach Jeff Nippard has taken on the duty. In an Instagram post shared on August 15, 2024, he highlighted the three most common mistakes made by individuals on the bench press and how to fix them.
Jeff Nippard isn’t just a random gym-goer, he’s compiled years of experience testing the waters as a bodybuilder and powerlifter. However, he has carved out a successful career and social media following as a natural athlete who has never delved into the world of performance-enhancing drugs.
His contributions are backed up by data and scientific research, making his opinions trusted in a fitness community plagued with fads and misconceptions. While he has broken down his checklist for the ‘perfect’ bench press in the past, now we can continue to improve the lift after he highlighted some pitfalls to avoid when attempting to build a bigger, rounder, and more complete chest.
Jeff Nippard Shares Top 3 Mistakes People Make While Bench Pressing
Nippard, who boasts a massive following on YouTube (to the tune of 5.27 million subscribers), never shies away from engaging in discussions about working out. And if chest progress is on your to-do list, look no further, as he can help you make the gains you’ve long been hunting for.
The first mistake Nippard highlighted is not bringing the bar all the way down to your chest.
“You have the worst bench press on the planet if you do these three things. I know at least half of you do the third thing. I’ve seen it.”
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“First, you don’t bring the bar all the way down to your chest. Come on. That’s where most of the growth is. And I know you have the mobility to do it. This guy is literally seven feet tall and he can do it. If you can’t get the bar to your chest the weight is too heavy. Go as light as you need to to actually do a full rep” Nippard explained.
The second snafu people make bench pressing is having the spotter perform half the repetitions for you.
“Second, your spotter does half the reps for you. If your spotter’s biceps pump is bigger than your chest pump, the weight is too heavy for you. Your spotter should only ever touch the bar under and circumstances once it’s started to move back down. And it’s your responsibility to tell them that.”
Lastly, and the most common mistake, is pressing the bar out in front of you. He urges lifters to press it straight up and down, never forward.
“Third, this one is the most common. You press the bar out in front of you. If you are training for max strength, you should press the bar up and slightly back. If that feels awkward or you hit the rack, you can press it straight up and down. But there is never a scenario where you should press the bar forward. How many did you tick?”
Nippard’s comprehensive approach to fitness is lauded by his peers, whether they compete in bodybuilding or not. He has offered lesson-filled demonstrations on perfecting a range of movements, like the squat and deadlift. Additionally, the natural bodybuilder has ranked the best and worst movements for various body parts such as the back and triceps.
He has also dived into whether free weights or machines play a more significant role in building muscle. The subject matter attracted plenty of attention mainly because we’ve seen bodybuilding legends like Ronnie Coleman and Jay Cutler find success on stage without machines. Ultimately, Nippard says intensity and effort are most important for growth rather than fretting over if you should select free weights or machines.
The mind-muscle connection required for chest pressing can be tough to nail down properly, and thanks to Nippard’s mistakes to avoid, perhaps you can turn chest training into one of your strongest routines of the week. Next time you’re in the gym, take Nippard’s bench press mistakes into account and see if it gives you better results.
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