Back issue on bench

[oldfella]

Just started into a month of heavy bench. Been giving it all on incline DB press up till now and bench afterwards. Having emptied the tank some I haven't done anything big on bench. I'm beginning with bench now and am winding up with a sore lower back.

I force by shoulder blades into the bench before I lift, and try to keep good form throughout. When I go for the heaviest I can lift my lower back kills me.

Advice I got was to lift my feet off the floor. We don't have boxes for that, only another loose bench, or I've been told to put my feet up onto the bench I'm on. Don't think this really provides good balance (tried with Db flat flys and nearly fell off :pfft: ).

Last week I also seem to have done something to my upper right arm (middle and deep) when going too heavy.

Any tips or advice much appreciated.

[cantygirl]

A couple of things jump out at me, yes I would persist with raising up your legs and you may have to forsake some DB weight initially till your abs take on some of the work. If you are shortish, its more compounded because you have to reach with your toes to the floor and naturally you will get some lift in your lower back. If you are right handed you will probably lead with the strongest side hence why you have a minor injury. When doing DB press, I now make sure that I press vertical but slightly forward of my shoulder so as to keep it safe as I have had a few nasties along the way. If I was you, I would go back to flat bench press till your abs get stronger and it is also easier with putting your feet up and pushing your abs down.

[tomsammce]

lift less weight, when you can do a lesser weight no problems you are ready to move to to more weight dont move up too soon, thats one way injuries occur

[Daz69]

Just started into a month of heavy bench. Been giving it all on incline DB press up till now and bench afterwards. Having emptied the tank some I haven't done anything big on bench. I'm beginning with bench now and am winding up with a sore lower back.

I force by shoulder blades into the bench before I lift, and try to keep good form throughout. When I go for the heaviest I can lift my lower back kills me.

Advice I got was to lift my feet off the floor. We don't have boxes for that, only another loose bench, or I've been told to put my feet up onto the bench I'm on. Don't think this really provides good balance (tried with Db flat flys and nearly fell off :pfft: ).

Last week I also seem to have done something to my upper right arm (middle and deep) when going too heavy.

Any tips or advice much appreciated.

I used to have a similar problem. As the weight got heavier I seemed to arch my back....

To avoid this I crossed my legs, I had a few balance issues to begin with but as your core gets used to it gets easier.....

Makes you bloody strict....

Where about in your upper arm do you get pains, cos I'm struggling with both arms playing up at the moment..??

[oldfella]

Just started into a month of heavy bench. Been giving it all on incline DB press up till now and bench afterwards. Having emptied the tank some I haven't done anything big on bench. I'm beginning with bench now and am winding up with a sore lower back.

I force by shoulder blades into the bench before I lift, and try to keep good form throughout. When I go for the heaviest I can lift my lower back kills me.

Advice I got was to lift my feet off the floor. We don't have boxes for that, only another loose bench, or I've been told to put my feet up onto the bench I'm on. Don't think this really provides good balance (tried with Db flat flys and nearly fell off :pfft: ).

Last week I also seem to have done something to my upper right arm (middle and deep) when going too heavy.

Any tips or advice much appreciated.

I used to have a similar problem. As the weight got heavier I seemed to arch my back....

To avoid this I crossed my legs, I had a few balance issues to begin with but as your core gets used to it gets easier.....

Makes you bloody strict....

Where about in your upper arm do you get pains, cos I'm struggling with both arms playing up at the moment..??

Reckon it's roughly where the pec meets the tricep on the outside, and feels close to the bone. Aches like a bugger all day. I know it happened when I under estimated the weight I was pushing last week.

[Daz69]

Reckon it's roughly where the pec meets the tricep on the outside, and feels close to the bone. Aches like a bugger all day. I know it happened when I under estimated the weight I was pushing last week.

Dont understand..??? Where can you pec meet your tricep..?

Isnt your shoulder in the way..?? Not your Rotator Cuff is it..?

[oldfella]

Reckon it's roughly where the pec meets the tricep on the outside, and feels close to the bone. Aches like a bugger all day. I know it happened when I under estimated the weight I was pushing last week.

Dont understand..??? Where can you pec meet your tricep..?

Isnt your shoulder in the way..?? Not your Rotator Cuff is it..?

Sorry, just getting with it this morning. Delt - not pec.

I'm old, so I get a break.

[tinytraps]

Dont cross your feet up on the bench thats for people that are retarded and want to be weak. Keep your feet flat on the floor, if your backs cramping just move them further forward. Or stop benching.

[TonganTerror]

as TT said keep your feet firmly placed on the floor that is going to give you the strongest safest base to work from and also give you the ability to lift more when your body is ready, maybe your body is screaming for an easy couple weeks OF??I know mine was last week and just the thought of less weight Im ready for another 3months lol!!

[oldfella]

as TT said keep your feet firmly placed on the floor that is going to give you the strongest safest base to work from and also give you the ability to lift more when your body is ready, maybe your body is screaming for an easy couple weeks OF??I know mine was last week and just the thought of less weight Im ready for another 3months lol!!

Dont cross your feet up on the bench thats for people that are retarded and want to be weak. Keep your feet flat on the floor, if your backs cramping just move them further forward. Or stop benching.

Thanks guys. Agree with the feet placement. May have to work up to max weight with more sets concentrating harder on form.

Definetly can't stop now, committed to the end.

[TonganTerror]

Definetly can't stop now, committed to the end.

mean til the end or death :pfft:

[tomsammce]

as TT said keep your feet firmly placed on the floor that is going to give you the strongest safest base to work from and also give you the ability to lift more when your body is ready, maybe your body is screaming for an easy couple weeks OF??I know mine was last week and just the thought of less weight Im ready for another 3months lol!!

Dont cross your feet up on the bench thats for people that are retarded and want to be weak. Keep your feet flat on the floor, if your backs cramping just move them further forward. Or stop benching.

Thanks guys. Agree with the feet placement. May have to work up to max weight with more sets concentrating harder on form.

Definetly can't stop now, committed to the end.

lol, train smarter not harder when you have an injury.

[genetic freek]

belt