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Most athletes who spend time in the weight room think they know how to perform the Bench Press. Guess what: most of them are wrong.

The Bench is more than just pushing a bar off your chest. And if you want to press some serious weight in this exercise, you first need to understand how the body functions. One small technique error can take your body out of the proper position, costing you strength and restricting your potential gains. (Watch Ndamukong Suh perform the Bench.)

Here are the three most common technique mistakes, which silently sabotage athletes' Bench Press efforts—along with advice on how to avoid them.

Using the wrong arm angle

Read more: 3 Reasons Your Bench Is Weak

The Bench Press is arguably one of the most important lifts you can perform. As a strength and powerlifting coach, I prescribe the Bench Press in my programs for upper-body strength training. Unfortunately, this exercise has a habit of aggravating the shoulders.

It is my job to make sure my clients and athletes can perform an exercise in a pain-free range of motion. I often modify the exercise based on the following criteria:

Comfort—the movement is pain-free, feels natural and works within the client's current physiology.

Control—the client or athlete can demonstrate the movement technique and body positioning as provided in each exercise description.

If you feel shoulder pain during the Bench Press, all is not lost. You can modify the exercise to accommodate your shoulder anatomy and protect your health. No one modification is universal for everyone, so we recommend trying each version to find one you can perform with comfort and control. Here's what we do.

RELATED: 3 Reasons Your Bench is Weak

Read more: How to Bench Press With a Shoulder Injury

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

Strength Training: The Benefits

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training helps keep the weight off for good.

Not only does strength training aid in shedding pounds, it helps maintain weight loss, too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.

Read more: 7 Reasons to Add Strength Training to Your Workout Routine

You're going about your business in the gym. Then a jacked dude saunters over and decides to share some of his glorious wisdom. And because he's jacked, you believe what he says.

In actuality, he was spewing some good ole' fashioned broscience—anecdotal information that sounds credible but is not backed up by actual science. Often this kind of info is harmless. But if you're not careful, bad broscience can ruin your workouts.

Below we share seven common broscience tips you might hear in the gym and why these tips are misleading.

Broscience Myth 1: Lifting Slow Makes You Slow


Different schools of nutrition argue endlessly about protein. Vegans swear it destroys our kidneys and we're eating far too much. Strength athletes and leangains devotees can't get enough. The government claims 56 grams/day is more than enough for anyone—yet even the most conservative and fat-friendly paleo templates recommend closer to 90 grams. Paleo eaters and omnivores enjoy pointing out that animal protein is "complete", unlike most grain and vegetable proteins, while vegetarians and vegans swear by "protein combining". And just about everyone gets confused when acronyms like BV, NPU, and PDCAAS enter the picture.

What Is Protein, Anyway?

Read more: Dietary Protein 101

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