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Hot!Sore back after bench

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stinking_dylan
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2018/10/26 07:31:35 (permalink)
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Sore back after bench

Anybody had any experience of back issues following bench press?
 
I get it immediately after benching, the heavier the worse.  It's not like pain, it's more spasms in the lower back which cause it to lock up and become week.  Trying to perform barbell row after bench is sometimes nearly impossible.
 
I do arch, but not overly.  Warm up fine with shoulder mobility and face pulls...

Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
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    dantelo
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    Re: Sore back after bench 2018/11/22 16:55:25 (permalink)
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    I used to get some back pain on all presses, managing to prevent it by keeping my core tight, and bracing throughout the whole movement (so i breathe deep into my stomach and squeeze/tighten abs, as if someone is about to punch me) and then I descend the weight (controlled) and push back up, and release the air when I'm near the top again and repeat. 

    hope you find something that works for you!
    post edited by dantelo - 2018/11/22 16:56:29
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    Brett
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    Re: Sore back after bench 2018/11/23 16:15:35 (permalink)
    +1 (1)
    Did you end up sorting this Dylan?
     
    Only suggestion I can offer is to set up so the arch is in the upper back, and lower back remains neutral. It's a common misconception that your arch is in the lower back. When you arch your upper back imagine you are simply rotating your chest upwards.
     
    Additionally have a look at how you are bracing yourself with your feet.

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    stinking_dylan
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    Re: Sore back after bench 2018/12/23 15:28:48 (permalink)
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    Brett, I think you’re right. I think it’s a lack of upper back mobility causing my lower back to arch.
    I‘ve been resolving the issue by foam rolling after, which worked fine at my last meet (and allowed me to PR on the deadlift).
     
    Currently trying various setup methods to get my upper back in position before setting my feet. The recently posted video of Jen Thompson showed her using a football under her back during warm up, so trying similar...

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
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