12/03/25
4
The flat bench is one of the most iconic exercises for developing the chest, but many people perform it incorrectly. If you feel pain in your shoulders, if the load seems to weigh more on your triceps and deltoids than on your pecs, or if you hurt yourself every time you try to lift higher weights, the problem is not the exercise itself, but your technique.
Here are the 5 most common mistakes that almost everyone makes in the flat bench (whether with a barbell or on a Smith Machine) and how to correct them for better results without injury.
Incorrect Elbow Angle
One of the most common mistakes is having your elbows too wide during the execution of the movement. This not only makes it difficult to bring the barbell up to your chest, but also increases the stress on your shoulders.
Solution:
- Maintain a natural angle of the elbows, slightly closer to the torso.
- A good reference is to have the barbell touch at lower chest or nipple height. This will allow your elbows to naturally position themselves in the optimal spot.
What about the Smith Machine?
- If the Smith Machine is inclined, position yourself in the same direction as the trajectory of the bar, so that the movement slopes slightly forward. Touch your lower chest or sternum at the lowest part of the movement.
- If the Smith Machine is vertical, touch your chest slightly higher, towards the middle.
Wrong Grip
Another common mistake concerns the width of the grip. If your grip is too wide or too narrow, the load will be badly distributed and you may put stress on your wrists and shoulders.
Solution:
- Lie down on the bench and bring the barbell up to your chest at the lowest position of the movement.
- At this point, your wrists, forearms and elbows should be perfectly aligned and perpendicular to the floor.
- Adjust your grip width until you find the one that allows you this position.
Excessive Shoulder Use
Many lifters make the mistake of letting their shoulders take control of the movement, reducing chest activation.
Solution:
- Create a ‘proud chest’: inflate the chest upwards to maintain a more stable position.
- Use your back muscles to ‘pull’ the barbell towards your chest, as if you were performing a rower.
- Touch your chest lightly with the bar and, on the way up, think of bringing your biceps closer to the sides of your chest, as if you were trying to make them touch each other.
If you find it difficult to perform this movement correctly, try reducing the weight until you perfect the technique.
Poor Stability During Lifting
To perform an effective bench press, you must be solid and stable from the start. An incorrect setup makes the movement less effective and more dangerous.
Solution:
- Feet firmly on the ground: Place your feet under your knees with a wide base of support. Push your knees slightly outwards and activate your quadriceps and gluteal muscles for greater stability.
- Engaging the lats: Activate the lats by lowering the armpits towards the hips.
- Firm grip: After releasing the barbell, grip it firmly and try to rotate your hands slightly outwards, as if you were bending the U-shaped bar towards your feet.
- Correct breathing: Take a deep breath into your belly and contract your core as if you were coughing hard. This will help to protect the spine and maintain weight control.
Thinking that the Flat Bench is the Only Necessary Exercise
Many people feel compelled to perform the flat bench, even if they experience pain or see no significant progress. The reality is that not everyone has an ideal body structure for this exercise.
Solution:
- Machines and dumbbells can be good alternatives: If, despite correcting your technique, the bench still causes you discomfort, try exercises on guided machines or with dumbbells.
- Adapt the depth of the movement: If pain or lack of mobility prevents you from going all the way down, stop an inch or two before touching your chest. This can reduce the risk of injury without compromising results.
Conclusion
The flat bench is one of the best exercises for building strength and mass in the chest, but only if performed with the correct technique.
To recap, to optimise your execution:
✅ Maintain the right angle of your elbows.
✅ Find the ideal grip for your body.
✅ Prevent your shoulders from taking over.
✅ Make sure you have a solid base and good muscle activation.
✅ Remember that the bench press is not the only option to grow your chest.
Whether you choose barbells, dumbbells or machines, the important thing is to perform each exercise with maximum precision to avoid injury and maximise results.
If you want to deepen your technique for other exercises, consult a specialised guide or rely on a structured training plan. The quality of execution is always more important than simply increasing the load!
