That did it! I always had inexplicable tightening in my back that prevented me from finishing sets. It got worse the heavier the load. This totally fixed that. Thankee!
That's a great demonstration, I'll try these! I don't have pain or disconfort during bench pressing, but I have lower back stiffness during the day, and the bench press is actually the only exersice where my back is arched, I send feedbacks
@@RobTrainSystems It did! It even helped me to activate the harmstrings, glutes and and everything, a miracle! I feel like I learned how to bench properly, thank you!!!!
There are tons of videos on my page that cover working around and dealing with back pain. A simple search should give you a ton of information to start with!
help me. i feel like if u remove the arch, it wont pressure the chest alot. when i arch it does, but then back pain occurs. wich should i do or correct me if im wrong here. also, am i supposed to squeeze my chest during bench press? when i do that, i feel my back too
It’s hard for me to say without watching you lift One thing you might consider is doing a floor press instead. It will shorten the range considerably, and should take pressure off your back as well.
This seems like a short term fix. What would you recommend to someone who powerlifts and wants to transition back into normal benching? I've been dealing with this exact issue and I found that benching with a belt to activate my core more and focus on squeezing glutes eliminated a lot of the lower back pain/stress when benching heavy. Still trying to be very careful on this as I previously would constantly re-hurt myself due to lack of tightness in core and glutes can you confirm this is a good methodology/approach I'm doing?
The constant arching/compressing can definitely be an issue - when I was powerlifting my lower back would often get more sore on bench days versus deadlift days from all the arching. I think squeezing the glutes will help keep you tight, but not sure if it will address the issue long-term. Instead think about getting more anterior core training in, and only arching hard when absolutely necessary. If you can build the strength without leg drive/a massive arch, then when you go to use it, you'll be that much stronger
Doesn't flattening the spine on the bench prevent you from (substantially) retracting the shoulder blades? You take away problems of hyperextending the back but you reduce shoulder stability. Probably won't be the end of the world for some people, especially since they won't be handling heavier weights in that position anyway, but anyone who has shoulder problems (I do) shouldn't be doing that imo. I read the comment from @Mr. UA-camr and since he mentions shoulder pain I don't think flattening the back would be good for his shoulders while pressing. I have a labrum tear on one side and a partial, but scarred (never operated), pectoralis tendon tear on the other so there's no way in bloody hell I'm going to bench press anything without fully retracted shoulder blades. Would building up flexibility in the spine be a good idea or a liability? I have a very flexible spine and have never had any lower back pain while arching. The people I know who have had lower back pain while arching were mostly inflexible people, while the others I knew who were flexible athletes never had any pain, and could arch quite substiantially. Then, instead, could doing back bridges help?
I know I'm two years late and this probably doesn't even matter at this point. I'd recommend watching "Eugene Tao How to bench press - stop making this mistake". Definitely touches on everything you mentioned in your comment.
@@JackSloan I just watched it, and he's wrong about the benchpress part. He's right that you need to incorporate an exercise that use scapula protraction to not neglect that part of the range of motion (or you can have progressive deactivation of the muscle by not using it completely). But that should not be with the benchpress. It should be with another exercise like the powerlifters were saying: cable crossovers or flys, or even dips with a protraction at the top of the movement. Just because he says so, doesn't mean it is so. Many people in many industries with many years of experience are wrong every day on their subject. Did he ever have any major shoulder injuries? I know I have on both sides, on one side since I was 9 years old, and I can tell you he is dead wrong about it for the bench press. Just make sure to add another exercise with protraction. And to the people saying "Physiotherapists advise against it": they are advising against the extreme arching, not the retracting of the scapula. If you have enough spine mobility to arch and be comfortable, arch away (within reason). If it is uncomfortable, arch less or don't arch. But the retraction of the scapula is good for shoulder stability and any physiotherapist would say so as well. I know this was long but I want people reading this to not believe something just because they saw it in a video made by a buff dude. If you doubt me, consult a sports physiotherapist (even better, one with extensive experience with shoulder injuries) and he is likely going to say the same thing.
@@klasp100 Damn dude that's awesome you checked it out and very interesting to hear your take on it! I'm not a physical therapist but I do work as a rehab aide among several therapists and have discussed the whole, "should you keep your shoulder blades retracted and decompressed throughout the ROM". Oddly enough, every therapist has agreed that you should not keep them that way and allow them to move freely. It's hard to convey what I'm trying to say but allowing the shoulder blades to retract on the eccentric and not necessarily protract on the concentric, rather allowing them to move freely and not forcefully keep them retracted the entire time. Like I said, I'm no expert and you seem very well-versed. I'm just passing along my .2$
@@JackSloan I am going through rehab right now from the surgery for my right shoulder that I injured when I was 9, for which I got the surgery 3 months ago, and they are telling me to retract the shoulder blade and keep it down for all flexion movements for the shoulder. It was also what they told me when I was a kid going for therapy after the injury. It probably depends on the type of shoulder injury! My right side was minor labral tear, with major inferior glenohumeral ligament tear. Left side was partial pec, biceps and lat tendon tears
Thank you I will try it. I just started benching again after like a decade. Back feels fine during but I notice I do have an arch and 2 days later my back KILLSSSS me. Thought my body is messed up but idk. I’m like 6’4 and skinny (skinny fat I say). Gonna have to make sure I don’t flash anyone cuz the bench is right in front of the mirror.. But I’m willing to try. I thought maybe my posture was bad or something. How come we can’t lift as much weight like this? What muscles are we not utilizing?
I can tell you I do have bad posture when standing. I try to work on straightening my neck and pushing my hips forward. I have text neck and stick my butt out or whatever you call that snake posture. Maybe comes with being tall but idk if that plays a part in the bench hurting. Maybe a lot of us need to work on our posture in general first to fix a lot of lifting pain. I try to keep my posture in check for curls too now that I’m increasing weight. I don’t swing by arms around but I find myself leaning forward or leaning to the side of the arm that’s curling. It helps with the weight but idk if that’s good for my body lol.
You can't lift as much with feet on the bench because it reduces stability and lower leg drive. If you look at the biggest bench pressers in the world, literally their entire body is tight and they're pushing their feet through the floor to create extra tension
I don't typically recommend back braces for this sort of thing. If the lower back is bugging you when benching use this version or try a floor press with the knees bent/feet flat on the floor instead
I've had lower back pain for over 2 years now and only recently I've realised that when I train chest it flares up badly. It's been so hard to find the cause of the pain but I think it's down to me arching my back on incline chest press. I'm a fairly serious gym goer so it's been totally obstructive to my workouts. Hopefully using the leg method you describe will help
@@arneishprateek6444 hi, do you know what I don't actually think it was down to training chest... I thinks it actually where I train abs and do crunches with the cables and it somehow straining my lower back... I've stopped now and it's seems ok so I'm more careful now when training abs.... Another thing I would recommend is accupuncture... Hope u get it sorted 🤞👌
Can you please explain what do you mean by digging heels in? I didn't get that part what he actually did to straighten the lower back. Also I get shoulder pain too other than lower back pain while doing chest press.
If digging the heels in doesn't work, then think about getting the feet flat on the bench and then "pulling" the whole foot back towards the buttocks to engage the hamstrings
That did it! I always had inexplicable tightening in my back that prevented me from finishing sets. It got worse the heavier the load. This totally fixed that. Thankee!
That's awesome - so glad it helped!
That's a great demonstration, I'll try these! I don't have pain or disconfort during bench pressing, but I have lower back stiffness during the day, and the bench press is actually the only exersice where my back is arched, I send feedbacks
Love it - hope it helps!
@@RobTrainSystems It did! It even helped me to activate the harmstrings, glutes and and everything, a miracle! I feel like I learned how to bench properly, thank you!!!!
this helped i only had to lower my weights but i feel great thank you very much i hope you have a blessed day
Thank you!
Thank you with great appreciation!
You're welcome - hope it helped!
Found this video on google, so I had to come over to the UA-cam app to give it a like💪🏼
Love it man - thanks for watching!
I have back pain, since 2022,plz send me more workouts that suit me.thanks
There are tons of videos on my page that cover working around and dealing with back pain. A simple search should give you a ton of information to start with!
Great video! When I do this excercise, I get pain inside my left shoulder even tho my shoulders are not forward
try warming up your rotator cuffs before bench press maybe
*wow i wishd i had this video on the starting*
Well I hope it at least helps now!
help me. i feel like if u remove the arch, it wont pressure the chest alot. when i arch it does, but then back pain occurs. wich should i do or correct me if im wrong here. also, am i supposed to squeeze my chest during bench press? when i do that, i feel my back too
It’s hard for me to say without watching you lift
One thing you might consider is doing a floor press instead. It will shorten the range considerably, and should take pressure off your back as well.
Thank you! I had back pain from benching and I did not know why. But now I know why people put their legs up when benching! LOL
So glad it helped!!
This is a great help! Thank you!
Dude this helped SO MUCH THANK YOU
You're welcome - thank you!
This seems like a short term fix. What would you recommend to someone who powerlifts and wants to transition back into normal benching?
I've been dealing with this exact issue and I found that benching with a belt to activate my core more and focus on squeezing glutes eliminated a lot of the lower back pain/stress when benching heavy. Still trying to be very careful on this as I previously would constantly re-hurt myself due to lack of tightness in core and glutes
can you confirm this is a good methodology/approach I'm doing?
The constant arching/compressing can definitely be an issue - when I was powerlifting my lower back would often get more sore on bench days versus deadlift days from all the arching.
I think squeezing the glutes will help keep you tight, but not sure if it will address the issue long-term. Instead think about getting more anterior core training in, and only arching hard when absolutely necessary. If you can build the strength without leg drive/a massive arch, then when you go to use it, you'll be that much stronger
Great video!
Thank you!
Thank you
Welcome!
How do I do this while on incline tho??
Doesn't flattening the spine on the bench prevent you from (substantially) retracting the shoulder blades? You take away problems of hyperextending the back but you reduce shoulder stability. Probably won't be the end of the world for some people, especially since they won't be handling heavier weights in that position anyway, but anyone who has shoulder problems (I do) shouldn't be doing that imo. I read the comment from @Mr. UA-camr and since he mentions shoulder pain I don't think flattening the back would be good for his shoulders while pressing. I have a labrum tear on one side and a partial, but scarred (never operated), pectoralis tendon tear on the other so there's no way in bloody hell I'm going to bench press anything without fully retracted shoulder blades. Would building up flexibility in the spine be a good idea or a liability? I have a very flexible spine and have never had any lower back pain while arching. The people I know who have had lower back pain while arching were mostly inflexible people, while the others I knew who were flexible athletes never had any pain, and could arch quite substiantially. Then, instead, could doing back bridges help?
Why couldn't you retract the scapula with a flat back?
I know I'm two years late and this probably doesn't even matter at this point. I'd recommend watching "Eugene Tao How to bench press - stop making this mistake". Definitely touches on everything you mentioned in your comment.
@@JackSloan I just watched it, and he's wrong about the benchpress part. He's right that you need to incorporate an exercise that use scapula protraction to not neglect that part of the range of motion (or you can have progressive deactivation of the muscle by not using it completely). But that should not be with the benchpress. It should be with another exercise like the powerlifters were saying: cable crossovers or flys, or even dips with a protraction at the top of the movement. Just because he says so, doesn't mean it is so. Many people in many industries with many years of experience are wrong every day on their subject. Did he ever have any major shoulder injuries? I know I have on both sides, on one side since I was 9 years old, and I can tell you he is dead wrong about it for the bench press. Just make sure to add another exercise with protraction. And to the people saying "Physiotherapists advise against it": they are advising against the extreme arching, not the retracting of the scapula. If you have enough spine mobility to arch and be comfortable, arch away (within reason). If it is uncomfortable, arch less or don't arch. But the retraction of the scapula is good for shoulder stability and any physiotherapist would say so as well.
I know this was long but I want people reading this to not believe something just because they saw it in a video made by a buff dude. If you doubt me, consult a sports physiotherapist (even better, one with extensive experience with shoulder injuries) and he is likely going to say the same thing.
@@klasp100 Damn dude that's awesome you checked it out and very interesting to hear your take on it!
I'm not a physical therapist but I do work as a rehab aide among several therapists and have discussed the whole, "should you keep your shoulder blades retracted and decompressed throughout the ROM". Oddly enough, every therapist has agreed that you should not keep them that way and allow them to move freely. It's hard to convey what I'm trying to say but allowing the shoulder blades to retract on the eccentric and not necessarily protract on the concentric, rather allowing them to move freely and not forcefully keep them retracted the entire time.
Like I said, I'm no expert and you seem very well-versed. I'm just passing along my .2$
@@JackSloan I am going through rehab right now from the surgery for my right shoulder that I injured when I was 9, for which I got the surgery 3 months ago, and they are telling me to retract the shoulder blade and keep it down for all flexion movements for the shoulder. It was also what they told me when I was a kid going for therapy after the injury. It probably depends on the type of shoulder injury! My right side was minor labral tear, with major inferior glenohumeral ligament tear. Left side was partial pec, biceps and lat tendon tears
i also have lower back issue while doing bench press
Give this a shot next time you train - I really think it will help!
Thank you I will try it. I just started benching again after like a decade. Back feels fine during but I notice I do have an arch and 2 days later my back KILLSSSS me. Thought my body is messed up but idk. I’m like 6’4 and skinny (skinny fat I say). Gonna have to make sure I don’t flash anyone cuz the bench is right in front of the mirror..
But I’m willing to try. I thought maybe my posture was bad or something.
How come we can’t lift as much weight like this? What muscles are we not utilizing?
I can tell you I do have bad posture when standing. I try to work on straightening my neck and pushing my hips forward. I have text neck and stick my butt out or whatever you call that snake posture. Maybe comes with being tall but idk if that plays a part in the bench hurting. Maybe a lot of us need to work on our posture in general first to fix a lot of lifting pain. I try to keep my posture in check for curls too now that I’m increasing weight. I don’t swing by arms around but I find myself leaning forward or leaning to the side of the arm that’s curling. It helps with the weight but idk if that’s good for my body lol.
You can't lift as much with feet on the bench because it reduces stability and lower leg drive. If you look at the biggest bench pressers in the world, literally their entire body is tight and they're pushing their feet through the floor to create extra tension
Im comfortable with my back flat on bench is this ok
Yes if you're comfortable like that then go with it!
*i had my lower back pain now what should i do now?????*
Try a floor press instead. Should take all the pressure off your lower back
but arent u supposed to arch while bench pressing@@RobTrainSystems
Are there any back braces you would recommend beside the benchpress position you recommended. Thank you for the video.
I don't typically recommend back braces for this sort of thing. If the lower back is bugging you when benching use this version or try a floor press with the knees bent/feet flat on the floor instead
What's the point if you can't progress, build, and lift heavy?
Sam, can I ask how old you are?
@@RobTrainSystems 56 in 14 days
huh so this is my my lower back has been bothering me the past week 🧐
Benching like this should cause zero back issues. If it does I'd definitely recommend getting it checked out
My back is killing me I can't even put my feet on the floor when liying on the bench anymore. Gonna try this out
If this doesn't work try a floor press as well - that might do the trick!
I want to know what is all the training i can do if i have bulge disk
You need to see a qualified PT and have them help you
I've had lower back pain for over 2 years now and only recently I've realised that when I train chest it flares up badly. It's been so hard to find the cause of the pain but I think it's down to me arching my back on incline chest press. I'm a fairly serious gym goer so it's been totally obstructive to my workouts. Hopefully using the leg method you describe will help
Hope it helps Martin!
Hey Martin, if you see this, did flattening your back help alleviate this pain? I am in a similar boat. Thanks!
@@arneishprateek6444 hi, do you know what I don't actually think it was down to training chest... I thinks it actually where I train abs and do crunches with the cables and it somehow straining my lower back... I've stopped now and it's seems ok so I'm more careful now when training abs.... Another thing I would recommend is accupuncture... Hope u get it sorted 🤞👌
Do you have any tips for a competitive powerlifter trying to reduce lower back irritation from benching but near a meet so have to use heavy weights
Try the heels supported hip flexor stretch
ua-cam.com/video/xkqdD0a7DXw/v-deo.html
Can you please explain what do you mean by digging heels in? I didn't get that part what he actually did to straighten the lower back. Also I get shoulder pain too other than lower back pain while doing chest press.
If digging the heels in doesn't work, then think about getting the feet flat on the bench and then "pulling" the whole foot back towards the buttocks to engage the hamstrings
Can bench press done on the floor??. I mean in my home flatfloor.
Yes its called a floor press, its great to mix in with a benchpress workout.
Not a solution for dumbell bench press with heavy weights because you will have no stability
True - but if your lower back is hurting pressing heavy weights probably isn't your primary goal, either
But.. then you’ll get shoulder pain, there’s no win!
Ummmm - actually you won't
You can still retract shoulders and use the correct bar path with elbows tucked.
Bruh your shoulder Will injury
🤣
Thanks found this right on Google
Welcome!