Sore back from bench.

[ChunkDiesel]

I tried a new method of flat barbell benching yesterday. I watched a video that someone had posted on here about proper power lifting technique. I tried to mimic him as much as possible with the balls of my feet on the ground with the heels suspended and my back slightly arched. I went with a wide grip to focus more on my pecs. I kinda liked that is gave me more stability but it will take some getting used to. To make a long story short, lower back is sore as hell. As if I did back extensions all day. Did I have too much arch on my back?

[jypoll]

I do the same thing, I arch my back as much as possible and my lower back is sore. I'm not concerned about it I just take the next day off. But I am curious to know if that's bad, if u want to minimize the back pain you can wear a belt for bench press

[ChunkDiesel]

I wouldn't say it's pain at all, just soreness. Makes me feel as though I worked out that part of my body. I like it. Just want to make sure that was normal. I think with increased lower back strength it will stop getting sore.

[GetSwole83]

Yeah I would say just soreness. Take some time to let it heal. Really unless you are trying a max effort powerlift...you shouldn't arch your back or neck on the bench.

[lasner12]

May 11, 2006|By CHILDS WALKER | CHILDS WALKER,SUN REPORTER

Third baseman Melvin Mora became the latest Orioles starter to miss a game due to injury last night when he sat out because of a strained back.

Mora sustained the injury when he stumbled crossing first base and took a hard fall Tuesday night. He stayed in the game and slapped the winning hit to left in the eighth.

But Mora's back hurt worse yesterday. "I just take one swing and not good," he said, grimacing.

[The_Irish_Dave]

It is normal. Don't worry about it. It's just because you are not used to arching. There is a lot of strain on your lower back when doing the arch and pressing a lot of weight. If you shift even slightly when you are pressing from say the right or left your body will twist slightly and your lower back will to. That's a lot of strain on it when pressing a heavy weight. The thing to do is practice your arch. Look up increasing arch exercises for bench on you tube or something. Use those big balls in the gym to arch. Lie flat on your stomach and lift front and legs up. Things like that. Don't forget to press symmetrically though. You don't want a slipped disc either.

[baseline_9]

Yeah I would say just soreness. Take some time to let it heal. Really unless you are trying a max effort powerlift...you shouldn't arch your back or neck on the bench.

I disagree

I think everyone should adopt a power style bench press

It will prevent shoulder injurys, reduce chances of pec tear etc...

[sleggio]

arched lower back = engaged pecs. Lower back soreness is to be expected when first doing this and it will subside as you do it more. Just do not move anything (head, legs, feet, etc) while benching otherwise you will pull something.

[jypoll]

I've been arching my back on the bench for a little over a month now, and Its become alot more comfortable and my hard is hardly even sore the next day now

[growing1]

sorry but this is too funny not to post somewhere else....http://www.youtube.com/watch?v=nppzGV1U8y8...no hard feelings to no one...just freak'n funny

[BigBuck6]

I disagree

I think everyone should adopt a power style bench press

It will prevent shoulder injurys, reduce chances of pec tear etc...

I second this!

[The Toad]

I disagree

I think everyone should adopt a power style bench press

It will prevent shoulder injurys, reduce chances of pec tear etc...

Absolutely right, my shoulders feel way better with benching this way. Not at all dangerous when done correctly
http://articles.elitefts.com/article...e-series-here/

[quarry206]

one thing to note. make sure you are following a power-lifting style to the concept of how you are lifting.

equipped power-lifting is different than un-equipped. the videos showed all equipped lifters max-ing and stuff. wearing a bench shirt changes things about your motion.