These are good queues to look out for! Use my glutes and legs more and arch more at my upper back. I think the reason I'm experiencing pain is exactly what you said at 4:00, when I'm setting up my arch I driving my lower back waay to much towards my shoulders
Thank you for being so informative while being simple. I’m starting my first week as a personal trainer and soon online coach hopefully and I’m trying to be like a sponge with all the information I can get my hands onto. Keep it up
I've been looking everywhere for this advice! I've finally got a bit of an arch which took a ton of practice, but it's been bothering my back. I'll try spreading the floor.
My problem is, my butt comes slightly off the bench when I get into my heavier sets because i leg drive up instead of back. This ends up hurting my back to the point of having to take time off to heal. I’m going to try and push the floor apart and see if that helps. Do you have anymore tips I could try to get me to drive back instead of up? Thanks!
Hey Ben, I don't get lower back pain, I get a strange back pain about middle/upper mid on the sides. About beneath my where the bottom of my shoulderblade is on my back. Any idea why this gets agitated from bench press?
I find that pigeon stretching for 15-30 seconds x 2-3 sets on the tight/sore sides... and Reverse single leg lowering from a bench or box x5 reps each side (leg behind you to strengthen glutes), in-between sets for benching... as well as using cues before you get into the bench, such as clenching your glutes before sitting, creating an arch during your setup makes all the difference. Ensure your butt does not come off the bench during a set.
The middle of my back hurt well a little above it when I push I have perfect form but ever since I started doing dragon flags I got pain and ever since then I stopped but I still have pain even when I bench press.
I have my feets tucked way back when i bench press because this is the position where i can feel most power but my lower back is rounded asf when i lift heavy, and the next day i can feel tightness and some pain in my tailbone/lowerback and im worried, i dont want to damage my back ..
thank you, u literally saved my back
So awesome to hear! Thanks for watching my friend!
These are good queues to look out for! Use my glutes and legs more and arch more at my upper back. I think the reason I'm experiencing pain is exactly what you said at 4:00, when I'm setting up my arch I driving my lower back waay to much towards my shoulders
Thank you for being so informative while being simple. I’m starting my first week as a personal trainer and soon online coach hopefully and I’m trying to be like a sponge with all the information I can get my hands onto. Keep it up
Best of luck Viktor! Feel free to email me anytime buddy, coachben@bigbenchas.com Happy to help you out with whatever!
I've been looking everywhere for this advice! I've finally got a bit of an arch which took a ton of practice, but it's been bothering my back. I'll try spreading the floor.
thank u, this really helped me
My problem is, my butt comes slightly off the bench when I get into my heavier sets because i leg drive up instead of back. This ends up hurting my back to the point of having to take time off to heal. I’m going to try and push the floor apart and see if that helps. Do you have anymore tips I could try to get me to drive back instead of up? Thanks!
I would have a training partner put their arms behind you and feel that drive back. Knees out will help you lock into a certain height
Hey Ben, I don't get lower back pain, I get a strange back pain about middle/upper mid on the sides. About beneath my where the bottom of my shoulderblade is on my back. Any idea why this gets agitated from bench press?
How often do you train bench and what type of volume? Do you do soft tissue around these areas?
*but i had now lower back issue on the left side what to do*
I find that pigeon stretching for 15-30 seconds x 2-3 sets on the tight/sore sides...
and
Reverse single leg lowering from a bench or box x5 reps each side (leg behind you to strengthen glutes), in-between sets for benching...
as well as using cues before you get into the bench, such as clenching your glutes before sitting, creating an arch during your setup makes all the difference. Ensure your butt does not come off the bench during a set.
The middle of my back hurt well a little above it when I push I have perfect form but ever since I started doing dragon flags I got pain and ever since then I stopped but I still have pain even when I bench press.
Hey, I get it on the bottom right while stretching the weight out what do I do?
Can you expand on that a bit?
When I bench press and push the weight up and strech my arms out I feel the pain on the bottom right on my back almost right on my hip but on the back
bro same
Exactly!! For me it feels like a little muscle tear in that same zone
I have my feets tucked way back when i bench press because this is the position where i can feel most power but my lower back is rounded asf when i lift heavy, and the next day i can feel tightness and some pain in my tailbone/lowerback and im worried, i dont want to damage my back ..
1. Engage your glutes
2. Leverage upper back arch strength more than lower back
Thank me later.