Chest presses are a staple in any solid upper-body routine, but even the best can mess it up. If you're not getting the results you want, or worse, dealing with injury, it might be time to check your form.
We’re breaking down the biggest chest press mistakes and how to avoid them—because we all know you’re here to crush it, not just show up.
1. Forgetting Your Wrists (aka No Wrist Wraps)
You know how everyone talks about keeping your back straight and your shoulders locked in place? Well, let’s not forget about your wrists. If you’re lifting heavy and your wrists aren’t supported, you’re setting yourself up for discomfort or injury. Wrist wraps add that extra level of support, so your wrists stay in line with your forearms, reducing strain. Trust us—if you're lifting heavy, you want to take the pressure off your wrists so you can push your limits without the pain.
Pro tip: Get yourself a pair of UPPPER Wrist Wraps. You'll feel the difference.
2. Poor Elbow Position
The angle of your elbows can make or break your chest press. If your elbows are flaring out too wide, you’re putting unnecessary stress on your shoulders. On the flip side, if your elbows are too close to your body, you’re missing out on full chest activation. The sweet spot? Keep those elbows at a 45-degree angle, right at your sides. This lets your chest do most of the work while minimizing shoulder strain.
3. Not Going Full Range of Motion
Half-repping is a rookie mistake. If you’re only lowering the bar halfway, you're leaving gains on the table. Make sure you’re bringing that bar all the way down to your chest—no shortcuts. Not only does a full range of motion engage more muscle fibers, but it also helps you build strength and mass faster. Keep it smooth and controlled.
4. Lifting Too Much Weight Too Soon
We get it. You want to impress everyone with that heavy weight, but if you're sacrificing form just to lift more, you’re doing it wrong. Focus on building your strength over time and gradually increase the load. Start with a weight you can handle with perfect form, then slowly add more as your strength improves. Progress is key—not ego.
5. Bouncing the Bar Off Your Chest
This one’s an accident waiting to happen. When performing a barbell chest press, bouncing the bar off your chest might give you a little extra momentum, but it also puts you at risk for injury. It’s not about how fast you can move the weight—it’s about controlling it through the entire range of motion. Lower that bar with control, and press back up with power. Your chest—and your joints—will thank you.
6. Sticking to One Chest Press Variation
The chest press is a classic, but that doesn’t mean you should do the same version every time. Sticking to just one variation limits your muscle development. Different angles (flat, incline, decline) target various parts of your chest, ensuring balanced growth. By mixing it up, you also avoid hitting a plateau. Switch it up, and hit your chest from all angles for optimal results with these top chest press variations.
7. Not Engaging Your Core
It’s easy to get so focused on your chest that you forget about the rest of your body. But if your core isn’t engaged, you're not only losing stability, you’re also risking back injury. Keep your abs tight and your back slightly arched throughout the movement. A strong core will help you maintain control and focus the effort where it matters most—on your chest.
Ready to Nail Your Chest Press?
Fixing these common chest press mistakes can help you build strength, avoid injury, and get better results. And remember—your wrists deserve some love too. Next time you hit the bench, throw on some UPPPER Wrist Wraps and keep these tips in mind. No more excuses, just gains.