Barbell Bench Press

You let your shoulder blades unpin and shrug forward at the top, turning a chest press into a shoulder-rolling movement that also kills your stable base.

You bounce the bar off your chest to rebound out of the bottom instead of controlling the touch.

You let your wrists bend back so the bar sits behind the forearm instead of stacked directly over it.

You lift your feet or butt off the bench when the weight gets heavy, losing leg drive and full-body tension.

Think about bending the bar apart or pulling it down to your chest on the descent to keep your lats engaged and the bar path consistent.

Drive your feet into the floor and push yourself slightly back toward the rack as you press, so leg drive feeds into the bar.

Touch the same spot on your chest every rep so the bar travels a slight backward arc up over the shoulders.