3 Chest Exercises You are Probably Doing Wrong

Chest exercises you are probably doing wrong, makes sure you aren’t making these mistakes.

The chest—or pectoralis major—is one of the most commonly trained muscle groups in strength training and bodybuilding. Despite this, many lifters unknowingly perform chest exercises with inefficient or even counterproductive technique.

Poor form not only limits hypertrophy and strength development but also increases the risk of injury to the shoulders, sternum, and elbows.

This article examines three chest exercises that athletes frequently perform incorrectly. Drawing on biomechanical research and strength training science, we will highlight the most common mistakes, explain why they occur, and provide evidence-based solutions to optimize performance and safety.

1. The Barbell Bench Press

The bench press is often considered the king of chest exercises, but research consistently shows that improper form reduces pectoral activation and increases shoulder stress.

Chest Exercises You are Probably Doing Wrong: Common Mistakes

1. Flaring the elbows excessively
   When lifters allow their elbows to drift out at 90° relative to the torso, the anterior deltoids and shoulder capsule absorb significant strain. This position reduces force transfer and increases the risk of subacromial impingement (Green & Comfort, 2007).
2. Overarching or collapsing the lower back
   While some lumbar extension is normal in powerlifting-style benching, excessive arching can shift load away from the pecs and overload the spine (Glass & Armstrong, 1997). Conversely, flattening the back too aggressively restricts scapular movement and compromises stability.
3. Bar path errors
   Bringing the bar too high on the chest (toward the neck) places stress on the acromioclavicular joint, while lowering too low wastes mechanical efficiency. A correct path should resemble a slight diagonal—descending toward the mid-to-lower chest and pressing back toward the shoulders (Duffey & Challis, 2011).

Evidence-Based Fixes

• Maintain an elbow angle of roughly 45–70° relative to the torso for maximal pectoral recruitment without overstressing the shoulder (Barnett, Kippers & Turner, 1995).
• Keep the scapulae retracted and depressed throughout the lift to stabilize the shoulder girdle (Lauver, Cayot & Scheuermann, 2016).
• Use a controlled eccentric phase, lowering the bar over 2–3 seconds to improve muscle activation and reduce injury risk (Sakamoto & Sinclair, 2012).

2. Chest Exercises You are Probably Doing Wrong: The Dumbbell Fly

The dumbbell fly is intended to isolate the chest through horizontal adduction, but its execution is often compromised by unsafe joint angles and poor loading strategies.

Common Mistakes

1. Overstretching at the bottom
   Many lifters drop the dumbbells too low, hyperextending the shoulder joint. Research shows this drastically increases strain on the anterior capsule and long head of the biceps tendon (Reinold et al., 2004).
2. Using too much weight
   Because flies are a single-joint movement with minimal triceps assistance, heavy loads transform the exercise into a risk for shoulder injuries rather than a stimulus for growth (Schoenfeld, 2010).
3. Turning the movement into a press
   Lifters often bend their elbows excessively and push upward, converting the fly into a hybrid press. This reduces chest isolation and defeats the purpose of the exercise.

Evidence-Based Fixes

• Limit the range of motion to the point where the elbows are just below chest level, avoiding deep overstretching (Coudane et al., 1992).
• Select a moderate load that allows for 10–15 controlled repetitions, emphasizing time under tension rather than maximal resistance (Schoenfeld, 2011).
• Keep a slight elbow bend (~10–20°) constant throughout the movement to protect the joints and isolate the chest effectively.

3. Chest Exercises You are Probably Doing Wrong: The Push-Up

Despite being a bodyweight staple, the push-up is frequently executed with poor mechanics that reduce its effectiveness for chest development.

Common Mistakes

1. Sagging hips or hyperextended lumbar spine
   Allowing the pelvis to drop shifts loading away from the pecs and destabilizes the kinetic chain. This is often due to insufficient core engagement (Snarr & Esco, 2013).
2. Elbow flare and hand placement
   Similar to the bench press, elbows that flare excessively outward increase shoulder stress. Likewise, placing the hands too far forward limits pectoral contribution (Cogley et al., 2005).
3. Incomplete range of motion
   Half reps prevent full pec activation. Research shows muscle activity is highest when the chest approaches the ground and during the final lockout phase (Calatayud et al., 2015).

Evidence-Based Fixes

• Maintain a neutral spine by engaging the glutes and abdominals throughout the movement (Kibler, Press & Sciascia, 2006).
• Position hands slightly wider than shoulder width, with elbows tracking at ~45° relative to the torso (Lehman et al., 2006).
• Lower until the chest nearly touches the floor, then fully extend the arms at the top for maximum range.

Chest Exercises You are Probably Doing Wrong: Training Implications

Correct execution of these exercises ensures greater mechanical tension on the pectoralis major, which is the primary driver of hypertrophy (Schoenfeld, 2010). Furthermore, optimizing biomechanics reduces injury risk, allowing for progressive overload over longer training timelines. Coaches and athletes should prioritize form mastery over load selection, supported by video analysis, cueing, and progressive technique drills.

Conclusion

Chest training is not just about moving weight; it is about applying scientific principles of biomechanics and muscle physiology. The bench press, dumbbell fly, and push-up are cornerstone exercises, but each is frequently misapplied. By correcting elbow position, range of motion, and spinal alignment, athletes can ensure chest-focused training is both safe and maximally effective.

Key Takeaways

Bibliography

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