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ONIf your bench hasn’t moved in months, it’s not genetics it’s your habits. Here’s why your numbers suck and how to fix them 👇
1. No leg drive. You’re pushing the bar, not the floor.
2. Loose upper back. No tension = no power.
3. Flaring elbows. That’s shoulder pain waiting to happen.
4. Wrong bar path. The bar should touch lower chest, not your throat.
5. No arch. Flat back = flat strength.
6. Weak triceps. Your lockout is trash.
7. Skipping accessories. No rear delts or lats = no stability.
8. Bad grip width. Too wide or too narrow kills leverage.
9. No setup routine. Every rep should start the same way.
10. Bouncing the bar. Control it, pause, then explode up.
11. Bad breathing. Big breath in, brace, then press.
12. Ego lifting. You’re chasing numbers, not progress.
13. Inconsistent training. You bench once a week and expect miracles.
14. Poor recovery. Weak sleep, weak lifts.
15. No patience. Strength takes time stop changing programs every two weeks.
💬 Drop a comment or follow @Onorato.Lifts for any bench press questions or form breakdowns
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