I’ve had this problem over the years, wondering if anyone else has experienced the same thing?
I’m in a middle of a set of bench presses, then all of a sudden I feel a muscle cramp up in the middle, and just to the right, of my upper back, near my neck…although the pain doesn’t go away like a cramp does, so I guess it’s more of a strain. In the past, it usually takes a couple of weeks before it goes back to normal.
It doesn’t stop me from being able to bench, although I usually tend to finish the set despite the pain, probably making it worse.
It really hurts when i move my head from side to side (both rotating and tilting). But as far as exercises that make it hurt - I’m not sure of any in particular (in other words, I’m not sure exactly what muscle is injured), as I can still do deadlifts, barbell rows, bench presses.
Anybody encounter this before? Any ideas on how to help prevent it? I usually try to warm up my back with shrugs/rows before I bench, but in yesterday’s workout when I hurt myself again, I slacked a little on the back warm up…so that may be part of the problem.
Adamkn,
I have suffered from this a long time ago. I always seemed to get it when going near to failure or maxing out.
My feeling is it was caused by poor body positioning and usually doing a but of a jig (squirming a little at the minimax or sticking point). After a few instances I sorted my act out and it hasn’t been a problem since. I almost had to re-learn the bench and at the crucial point, keep my head in line with my body and keep driving upper traps into the bench. I haven’t had the problem in over 10 years.
I’ve had this a lot so I know what type of pain your having. It could come from moving your head around when your pressing, either lifting it off the bench or pressing it into the bench to hard. It usually a spasm in your traps or lavator scapulae, if they are shortened chronically they will have a tendency to spasm. Check your posture and stretch these muscles using PNF techniques prior to working out.
I get those often (spasm)- not only from benching but just moving certain ways. After going to a few Chiropractors, I found one who was proficient with message. He did a deep tissue massage called Rolfing (spelling). He lifted himself off the ground with his elbow in my back!! it hurt like hell while he was doing it but it worked instantly. This may not be your problem but that is what worked for me. Hope this helps.
How do you bench? BB or PL style? Do you retract your shoulder blades before benching? My middle trap always gets fucked when I retract, because it essentially immobilizes my scapulae.
Hey guys, thanks for the input and tips. I’ll try to pay more attention to my form, especially when I’m near failure on my sets.
I decided to see a doctor about this as well - just to be safe, I want to make sure I’m not doing anything that’s hurting my spine or affecting nerves or something.