Butt Lifting Off the Bench During Bench Press

Your hips leave the bench as you drive the bar up, usually on the heaviest reps of a set.

Why it happens

How to fix it

Drive your feet into the floor and back toward your head, not down

Leg drive should push you into the bench and up toward the bar, not lift you off the seat.

Pull your feet back closer to your hips

Then get them flat and wide enough to feel stable.

Keep your glutes in contact and squeeze them through the rep

Actively cue contact rather than assuming it.

Reduce the load until you can hold the position

If your hips leave the bench, the rep would not count in competition anyway.

Worth knowing: For pure hypertrophy training this matters less than people claim. For competition it is an automatic red light, so train it correctly now.

Not sure if you are actually doing this?

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