Lower Back Strain When Benching

[quote]SUPERUNKNOWN wrote:
He describes not an excessive arch in the lower back, but actually a continual arch between your upper and lower back.
[/quote]

I tried the form you guys have suggested - more emphasis on the continuous arch and legs planted firmly into the ground, shoulder blades tightly pulled together, elbows pulled in, and lowering to my lower chest/upper abs last night and it felt amazing. I think it was the first time I’ve ever benched without even a little strain in the shoulders.

Thank you, everyone. I’ve began to stretch overall more, and especially my hips more… I’m sure it’ll help…
Have you ever wondered where you’d been if you hadn’t found T-Nation… I have…
How fortunate I, for one, am for having found it.

[quote]XCelticX wrote:
SUPERUNKNOWN wrote:
He describes not an excessive arch in the lower back, but actually a continual arch between your upper and lower back.

I tried the form you guys have suggested - more emphasis on the continuous arch and legs planted firmly into the ground, shoulder blades tightly pulled together, elbows pulled in, and lowering to my lower chest/upper abs last night and it felt amazing. I think it was the first time I’ve ever benched without even a little strain in the shoulders.
[/quote]

yeah, it feels amazing when you bench only the bar!!!

Tears, some arched GM’s will help to keep your lower back tight and strong, lower back strains when benching are a sign of a weak lower back. If you train the bench like a powerlifter you have to set up properly for every single set, the important thing is to retract your shoulder blades tight and drive your upper back into the bench, keeping your butt on the bench. Get someone who knows to watch your set up and give you constructive criticism.

[quote]jlesk68 wrote:
Tears, some arched GM’s will help to keep your lower back tight and strong, lower back strains when benching are a sign of a weak lower back. If you train the bench like a powerlifter you have to set up properly for every single set, the important thing is to retract your shoulder blades tight and drive your upper back into the bench, keeping your butt on the bench. Get someone who knows to watch your set up and give you constructive criticism.[/quote]

Thanks for the tip, appreciate it. :slight_smile:
Though, about getting someone to check my form… Most guys, at the gym that I go to, that bench over 250 pounds, do this with their asses waiving in the air like a freakin’ flag, so getting their tips on how to bench… Well you know…
:stuck_out_tongue:
~Tears

Tears,

How about you take a couple of pictures and post them here, then ask for suggestions.

I have a friend who always arches when he benches and recently hurt his back. So he came up with the idea to strap himself down to the bench using a lifting belt that went around the bottom of the bench and his waist.

[quote]jlesk68 wrote:
Tears,

How about you take a couple of pictures and post them here, then ask for suggestions.[/quote]

Good idea, I just might do that. ^^

Tears

i have a lot of strength imbalances in my chest and abs, which are way stronger than my low/mid back. i believe that’s why i have lower back strain when benching…just something to look at.