Maintain Proper Form: To bench press safely, keep your back flat on the bench, feet planted firmly, and a slight arch in your lower back for stability.
Use the Right Grip Width: Avoid a too-wide or too-narrow grip; opt for a grip where your forearms are vertical at the bottom of the movement.
Control the Weight: Don't rush. Lower the barbell slowly and press it up steadily to prevent momentum-driven injuries.
Warm-Up Adequately: Prioritize a thorough warm-up with lighter weights to prepare your muscles and joints.
Avoid Overarching: Excessive arching can strain your lower back; maintain a natural arch without exaggeration.
Ask for a Spotter: Having a spotter ensures safety in case you struggle with the weight.
Don't Neglect Breathing: Exhale as you push the bar up and inhale during the descent to stabilize your core.