what would lead to low back issues after benching?

[Gina M]

#15982

In the bench course you guys said that if your low back hurts when you bench then you’re doing something wrong.

Coincidentally, right after the bench session prior my low back was really sore (in a not good way) afterwards and I know that in all my mucking around with various form tweaks I must have done something funky that I really need to not do again.

Can you guys elaborate a bit more on some of the reasons this might happen and any suggestions on how to avoid those things?

[Matt]

#15991

Pain in the lower back comes from a few things. First off and most likely is that your arch in coming too much from you lower back. If you pinch your shoulders together hard and push your chest up, you arch you upper back. If you continue to exaggerate this your arch will start to move to your lower back. If you did this standing your chest would be pointed at the ceiling by now and you probably are about to fall over. That is the part we want to avoid. Don’t get you chest up at all costs, just get it up but squeezing the shoulder blades.
Another important aspect is the abs. You do brace when you bench but not in the same way that you brace when you squat. Once your arch is set, just make your belly rigid in whatever position it happens to be in and do not less this position change while you are benching. If you are flexible in your lower back, and you lose your abs, you can leg drive yourself off a bench if you push hard enough.
Hopefully this is making some sense.

[Gina M]

#16003

That’s *Super* helpful Matt. Exactly what I needed. Thanks

[Candace Puopolo]

#16015

100% everything Matt said.
I also re-watched your bench video, and if after apply those things you still have back pain try bring your feet forward inline with your knees, this will help reduce the arch in the lower back.

[Gina M]

#16016

Thanks Candace. That video was from a different week when I didn’t have any low back issues after. However, I will still keep that in mind.

[Murph]

#16023

They both beat me to this.

I have the best team.

[Author]

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