07/30/2026
Might be an unpopular opinion but….
If you are lifting your head up and off the bench when lowering the barbell on bench pressing movements…
You’re doing it wrong.
Raising the head not only drops the sternum down and loses tightness in the chest it will also cause your shoulder blades to relax and protract and not stay retracted. This causes more relaxing of the musculature in the shoulder blades and back that is stabilizing your shoulders and the movement. This then results in a rotation of the humerus forward and a slight heave of the bar. All together making a sub- optimal bar path.
If you happen to compete in powerlifting this more than likely would result in a “no lift”. I’d also add that it may be keeping you from putting more weight on the bar.
Two potential caveats would be:
1.) benching in equipped division in a shirt. Even then I’d suggest that it’s not optimal.
2.) a mobility issue. If that’s the case I’d suggest working on that to help correct it.
