The bench press is one of the best exercises for strengthening your chest. It’s easy to set up, allows for progressive overload, and can be done safely with proper equipment like a rack and safety bars.
Whenever I visit Japan and train at a gym, I notice many lifters making a common mistake—lifting their butt off the bench while pressing. This habit is not only unsafe but also affects the effectiveness of the exercise.
Why You Should Keep Your Butt on the Bench
Increased Risk of Lower Back Injury
When you lift your butt, you excessively arch your lower back under heavy loads. This puts unnecessary stress on the lumbar spine, increasing the risk of pain and injury.
Think of it like this: If you had a headache, would you bang your head against the wall? Probably not. The same logic applies here—don’t put unnecessary strain on your lower back while lifting.
Unintended Change in Lifting Angle
When your butt comes off the bench, you unintentionally turn the movement into a decline bench press. While the decline bench has its uses, it does not target the chest in the same way as a flat bench press. If your goal is overall chest development, this improper form will limit your results.
How to Fix It
✔️ Keep your feet firmly planted on the ground.
✔️ Engage your glutes and core to maintain stability.
✔️ Set your back in a natural arch—a slight arch is okay, but excessive lifting of the butt is not.
✔️ Use appropriate weight—if you have to cheat your form, you’re likely lifting too heavy.
Conclusion
A proper bench press requires good form and spinal stability. Lifting your butt off the bench puts unnecessary strain on your lower back and changes the movement pattern, reducing chest activation. If you want to lift safely and effectively, focus on maintaining proper positioning throughout the movement.
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