Chest day is one of the most anticipated training sessions for many beginners in the gym. However, it is also the workout where technical mistakes are most common. These errors not only limit muscle growth but also increase the risk of injury. Understanding the science behind proper chest training is essential for avoiding setbacks and maximizing results.

This article explores the 10 most common mistakes beginners make on chest day, backed by scientific evidence, and provides practical strategies to correct them.

Mistake 1: Skipping the Warm-Up

Many beginners head straight to the bench press without warming up. This can compromise performance and increase injury risk. Warm-ups raise muscle temperature, improve blood flow, and activate neuromuscular pathways essential for heavy lifting.

See Full Page