How to Fix Weak Points During Bench Press

In partnership with

Based on last week’s poll, we’re covering bench press this week. We will also cover a reader question on weak points and how to fix them.

This Week’s Resources

• 6 Fixes for a Weak Middle during Bench Press

• Common Bench Mistakes (And How to Fix Them)

• Li Overcomes Elbow Injury, Wins Weightlifting Gold (Olympics)

• How To Fix Your Uneven Bench Press

• Talakhadze Three-Peats as Olympic Champ (AP)

Partner Offer

(We’ve vetted this partner, and we’re happy with the quality of what they produce. If you want regular news updates, it’s worth checking out).

The Daily Newsletter for Intellectually Curious Readers

• We scour 100+ sources daily

• Read by CEOs, scientists, business owners and more

• 3.5 million subscribers

Sign up today!

Weak in the Middle? Here’s How to Tell

Before getting into the nuts and bolts, I want to make sure that you actually have a ‘mid-range weakness’ in the bench press. 

Here are 3 signs to know if you are weak in the middle of the bench press: 

Sign #1:  You Can’t “Grind Into The Lockout”

Not having the ability to “grind in the lockout” means that you get halfway up and the barbell simply stalls.  

If you can still show signs that you can “grind” through the mid-range, no matter how slow the barbell is moving, then you likely do not have a mid-range weakness.  Instead, this would be considered a lockout weakness.

Sign #2:  The Barbell Fails Exactly at Halfway 

If the barbell fails exactly halfway between your chest and lockout, then you have a mid-range weakness in the bench press.

Read my guide on Weak Off The Chest In The Bench Press.  It’s important to understand how you can get each portion of the range of motion stronger.

Sign #3:  Your Elbows Flare Out To The Side

You may be weak in the mid-range of the bench press if your elbows flare out to the side as you begin to fail the rep. 

Your elbows in the bench press should either be directly in line with the barbell or slightly in front.  Having your elbows flare “out” and “behind the barbell” is a sign of weakness. 

The Most Common Bench Press Mistake (And How to Fix It)

Here’s a video one of our coaches made about a common bench press mistake. In short, it’s scapular retraction. Check out the video for a full explanation.

Of course, that’s not the only mistake people make on the bench. Here’s a full list of common bench mistakes.

Fix these to improve your lifts.

How to Fix an Uneven Bench Press

If you perform the bench press unevenly, then your technique is being compromised and you need to implement some key fixes to regain stability and strength.

While the bench press is a complex movement, the fixes for an uneven bench are quite simple.

Here are the 5 ways to fix an uneven bench press:

• Properly position your torso on the bench

• Ensure you have chosen the right grip

• Retract and depress your scapula

• Identify and correct any mobility issues

• Identify and correct any muscular imbalances

A lot of people will assume that an uneven bench press is simply caused by muscular imbalances. However, that is only one of the potential reasons, and in this article, we'll take a holistic approach to fix your bench press technique.