Jeff Nippard broke down three common mistakes made on the bench and how to fix them.
Jeff Nippard is a natural bodybuilder and powerlifter who has built an impressive physique over the years. He has shared many different tips of the trade on social media and recently, he explained three major mistakes made on bench press.
“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.”
[RELATED: Jeff Nippard’s Push, Pull, Legs Routine]
Nippard’s dedication to bodybuilding led him to win the title of Mr. Junior Canada at 22. As a powerlifter, he boasts impressive lifts: a 502-pound squat, a 336-pound bench press, and a 518-pound deadlift, achieving an all-time best Wilks score of 446. The Wilks score is a formula used to measure the strength of powerlifters relative to their body weight, allowing comparisons across different weight classes.
Nippard has found great success in many avenues and continues to help others reach their ultimate goals.
Jeff Nippard Talks 3 Most Common Mistakes On Bench Press
Jeff Nippard has shared plenty of wisdom on social media over the years. His latest video on Instagram broke down three big mistakes made while bench pressing:
- Failing to bring the bar all the way down
- Spotter does half of the rep
- Pressing the bar out in front of you
View this post on Instagram
Mistake 1: Failing To Bring Bar Down
The video began with Nippard discussing how reps should include the bar touching your chest. If you do not do this, it is sacrificing progression. Nippard explains how it is more important to complete the full rep than use more weight.
“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. If you can’t get the bar to your chest, the weight is too heavy. Go as light as you need to actually do a full rep.”
Mistake 2: Spotter Does Too Much Work
Many gym goers will use a spotter on the bench, which is the best way to be safe. While the spotter is there in case of emergency, he/she should not perform any part of the rep 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 even touch the bar under circumstances once it’s started to move back down.”
View this post on Instagram
Mistake 3: Pressing Bar Too Far Out In Front
The third and final mistake Nippard explained is the most common.
“This is the most common one. 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.”
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