Dumbbell and barbell chest presses the most common mistakes with these are either having your elbows flared too far out or having them too tight together, when your elbows are flared too far out, you’re putting a lot of pressure on your shoulder and your rotator cuff on the other hand, when your elbows are too close to your ribs you’re shifting most of the tension away from your chest and redirecting that tension towards your triceps and the front of your shoulder.

Mistake 1: you should be choosing where to aim for a specific purpose, when you row towards your belly button, you’ll target a lot more of the muscles in the middle of your back, and some of your lats as well on the other hand when you do rows closer to your chest, you’ll be targeting a lot more of your upper back,

Mistake 2: Avoid forward rounding of the spine and instead naturally maintain a neutral lumbar curve. When you’re bent over with heavy weight in your hands, that weight will be pulling your upper body down, and if you don’t resist and stabilize the weight properly, you can easily wind up with a lower back injury, so to prevent this from happening. You’ll want to stick your chest out, and really squeeze your shoulder blades nice and tight together before you even lift the weight up thinking about maintaining a big chest and seeing your chest in the mirror.

Whether you’re using an ezbar attachment or a rope, the first mistake is not locking your elbows in place your elbows should be tight to your ribs, and they shouldn’t be swinging back and forth as the weight goes up and down otherwise, you’ll be incorporating your lats making this tricep exercise a lot less effective.