Doing exercises with improper form is a common mistake made by many lifters. In most cases, I am sure the lifter simply fails to realize their form is wrong, and if they were shown the proper way, they’d most likely change.

However, sometimes lifters have to learn the hard way by accidentally injuring themselves. I want to go over one of the most common exercises that many of us do (bench press) and discuss the proper way to perform this lift, along with the dangers if you do it incorrectly.

Lets start with the correct way to do a bench press. The proper way to perform the exercise is by planting your feet flat on the ground, split on both sides of the bench, making certain your butt and shoulders always remain in contact with the bench–capped off with a slight arch in your back (although, never lifting your butt off the bench AT ALL times during lift!)

Your hands should be spaced apart so your arms form a 90 degree angle. If your hands are too close, you’ll be working your chest less and your triceps + front deltoids more. Also, it’s good to note that if you’re too wide, the barbell won’t travel far enough and you won’t be maximizing those chest pumps! Once hands are properly placed, lift and bring down to your chest then raise steady and controlled–do not bounce it off your sternum, this is not only dangerous and causes injury very easily, but it also diffuses the tension you’ve built up in the pectorals, reducing the effectiveness of the exercise (in turn, producing less strength and muscle mass.)

If going down all the way to your chest hurts your shoulders, then go as far down as you comfortably can–remember, always listen to your body and you’ll best position yourself out of harms way.

Some common mistakes during benching form is made when the subject uses a thumbless grip–when you don’t wrap your thumb around the barbell, and instead wrap it around on the same side as your fingers. This is extremely dangerous because the barbell is more likely to slip out of your hands and fall onto your chest! Take a breath after that one and you may not have a lung ready to inflate!

Above all, the next most common mistake made when benching is bringing those feet up on the bench and placing them flat with your knees bent up. You will lose stability and power by doing this and won’t get the full effects of the exercise. Keep your feet flat on the ground!

Another common mistake I encounter is when folks overach the back, to the point where your butt and glutes are up off the bench. Arching the back with your butt and shoulders still in contact with the bench is safe and is a regulation lift, however, once you’re arching to the point where your butt + glutes pull off the bench, you are placing severe strain on the back and risking injury. Remember to keep that rear glued and shoulders firm against the bench and you won’t fall victim to this common error.

Last but certainly not least, remember to always stretch your pectorals before working them out with a lifting routine, this will prevent the probability of chest muscle tear and also help maximize gains. Like your mom always said, better safe than sorry! So take the extra couple minutes before you smash that iron and stretch both pectoral muscles.

Learn to recognize these common bench press mistakes, and hone your ability at executing proper form before pulling a Schwarzennegger in your gym! Save the injury for someone else less informed, whom ultimately, faces that painfully agonizing fitness lesson.