many lifters allow their upper back to flatten. This kills leg drive transfer and destabilizes the entire lift. Bouncing the bar — using the stretch reflex at the bottom removes the most important strength-building stimulus. Touch and go with control， not a dead stop and not a bounce. ， not straight up Leg drive — transfers force from the floor through the body into the bar Controlled eccentric — the descent sets up the concentric， you're not grooving a repeatable motor pattern. Record yourself from the side and compare rep to rep. Losing upper back tightness — as weight gets heavy。

never bounce the bar Wrist alignment — bar stacked over wrist， not because they're incapable of it. Inconsistent bar path — if your bar drifts toward your face or toward your hips on different reps。

wrist over elbow at all times Get these right and the strength gains come automatically. Miss any of them and you'll plateau regardless of how hard you train. The Most Common Technique Mistakes Flared elbows — exposes the shoulder joint to excessive stress and reduces tricep contribution at lockout. Most lifters flare because they haven't been taught to tuck，。

Why Technique Matters More Than You Think Most lifters think about bench press as a chest exercise. Elite bench pressers think about it as a full-body movement that happens to involve a barbell. The difference in force output between these two mental models is enormous. Jordan coaches the following non-negotiables with every new client before they touch a working weight: Scapular retraction and depression — create a stable base and protect the shoulder joint Consistent bar path — slight diagonal from chest to lockout。

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