Bench press problems

BodyBuilder said:

I was doing bench presses the other day. I had to use so much strength
that I hurt my spine as too much pressure fell on my spine. What am I
doing wrong?

Not explaining yourself well enough?

That said, some dimwit will probably want to jump in and give you an
answer, anyway. You would be better off ignoring any such advice and
providing a better explanation of what happened and what hurts, then
you might get some better-informed advice.

Quoted message said:

I was doing bench presses the other day. I had to use so much strength that I hurt my spine as too much pressure fell on my spine. What am I doing wrong?

Your benchpresses, of course.

In article <[email hidden]>, "JMW"

Quoted message said:

BodyBuilder said:

I was doing bench presses the other day. I had to use so much strength
that I hurt my spine as too much pressure fell on my spine. What am I
doing wrong?

Not explaining yourself well enough?

That said, some dimwit will probably want to jump in and give you an
answer, anyway. You would be better off ignoring any such advice and
providing a better explanation of what happened and what hurts, then
you might get some better-informed advice.

Agreed. Specifically in terms of technique and objectives.

1. Why are you benching?

2. Arched back versus flat back?

3. ROM of bar. ROM of your ass off the bench or on the bench. ROM of your
hips fore and aft on the bench.

4. Bar position at the start of movement (relative to eyes, throat or sternum.)
Bar position at the end of the movement.

We aren't clairovoyant (sp?). Most likely you are either using crappy
technique or too much weight. But you may have a physical condition. So
John's observation is spot on.

--
Keith

"BodyBuilder" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I was doing bench presses the other day. I had to use so much strength
that I hurt my spine as too much pressure fell on my spine. What am I
doing wrong?

Thanks.

You have the name bodybuilder and posted this kind of question?

Hobbes said:

In article <[email hidden]>, "JMW"

Quoted message said:

BodyBuilder said:

I was doing bench presses the other day. I had to use so much strength
that I hurt my spine as too much pressure fell on my spine. What am I
doing wrong?

Not explaining yourself well enough?

That said, some dimwit will probably want to jump in and give you an
answer, anyway. You would be better off ignoring any such advice and
providing a better explanation of what happened and what hurts, then
you might get some better-informed advice.

Agreed. Specifically in terms of technique and objectives.

1. Why are you benching?

2. Arched back versus flat back?

3. ROM of bar. ROM of your ass off the bench or on the bench. ROM of your
hips fore and aft on the bench.

4. Bar position at the start of movement (relative to eyes, throat or sternum.)
Bar position at the end of the movement.

We aren't clairovoyant (sp?). Most likely you are either using crappy
technique or too much weight. But you may have a physical condition. So
John's observation is spot on.

--
Keith

Keith, thank you for your response. I think I am using too much weight.
I am doing flat back. I don't understand your #3. What is ROM? Bar
position at the start is at the top, at the end is regular, in the
middle. I don't have a physical condition. How should I increment the
bench press weight? I mean buy how many pounds in how many days?

I go to 24 hour fitness.

Thanks.

On 7 Jun 2005 19:41:21 -0700, "BodyBuilder" <[email hidden]> wrote
in misc.fitness.weights:

Quoted message said:

Hobbes said:

In article <[email hidden]>, "JMW"

Quoted message said:

BodyBuilder wrote:
> I was doing bench presses the other day. I had to use so much strength
> that I hurt my spine as too much pressure fell on my spine. What am I
> doing wrong?

Not explaining yourself well enough?

That said, some dimwit will probably want to jump in and give you an
answer, anyway. You would be better off ignoring any such advice and
providing a better explanation of what happened and what hurts, then
you might get some better-informed advice.

Agreed. Specifically in terms of technique and objectives.

1. Why are you benching?

2. Arched back versus flat back?

3. ROM of bar. ROM of your ass off the bench or on the bench. ROM of your
hips fore and aft on the bench.

4. Bar position at the start of movement (relative to eyes, throat or sternum.)
Bar position at the end of the movement.

We aren't clairovoyant (sp?). Most likely you are either using crappy
technique or too much weight. But you may have a physical condition. So
John's observation is spot on.

--
Keith

Keith, thank you for your response. I think I am using too much weight.
I am doing flat back. I don't understand your #3. What is ROM? Bar
position at the start is at the top, at the end is regular, in the
middle. I don't have a physical condition. How should I increment the
bench press weight? I mean buy how many pounds in how many days?

Alright, I'll try to help out here. ROM - Range of Motion. You need
to clarify the bar position and answer the rest of Keith's questions.

So when you say you hurt your spine, do you mean in the upper back or
in the lower back area? Also, do you arch (Keith question number 2)?
I arch and my lower back will hurt on occasion from it. I bend over
and touch my toes to stretch it back out.

Quoted message said:

I go to 24 hour fitness.

I go to Ultimate Fitness.

Quoted message said:

Thanks.

You're welcome.

BodyBuilder said:

Hobbes said:

JMW' jmwilliams said:

BodyBuilder wrote:

>I was doing bench presses the other day. I had to use so much strength
>that I hurt my spine as too much pressure fell on my spine. What am I
>doing wrong?

Not explaining yourself well enough?

That said, some dimwit will probably want to jump in and give you an
answer, anyway. You would be better off ignoring any such advice and
providing a better explanation of what happened and what hurts, then
you might get some better-informed advice.

Agreed. Specifically in terms of technique and objectives.

1. Why are you benching?

2. Arched back versus flat back?

3. ROM of bar. ROM of your ass off the bench or on the bench. ROM of your
hips fore and aft on the bench.

4. Bar position at the start of movement (relative to eyes, throat or sternum.)
Bar position at the end of the movement.

We aren't clairovoyant (sp?). Most likely you are either using crappy
technique or too much weight. But you may have a physical condition. So
John's observation is spot on.
--
Keith

Keith, thank you for your response. I think I am using too much weight.
I am doing flat back. I don't understand your #3. What is ROM? Bar
position at the start is at the top, at the end is regular, in the
middle.

Bring the bar to your chest, not the middle/halfway. I have a hard time
believing your back complained using a flat back and no preexisting back
condition.

In article <[email hidden]>,

John Hanson said:

On 7 Jun 2005 19:41:21 -0700, "BodyBuilder" <[email hidden]> wrote
in misc.fitness.weights:

Quoted message said:

Hobbes said:

In article <[email hidden]>, "JMW"
<[email hidden]> wrote:

> BodyBuilder wrote:
> > I was doing bench presses the other day. I had to use so much strength
> > that I hurt my spine as too much pressure fell on my spine. What am I
> > doing wrong?
>
> Not explaining yourself well enough?
>
> That said, some dimwit will probably want to jump in and give you an
> answer, anyway. You would be better off ignoring any such advice and
> providing a better explanation of what happened and what hurts, then
> you might get some better-informed advice.

Agreed. Specifically in terms of technique and objectives.

1. Why are you benching?

2. Arched back versus flat back?

3. ROM of bar. ROM of your ass off the bench or on the bench. ROM of your
hips fore and aft on the bench.

4. Bar position at the start of movement (relative to eyes, throat or
sternum.)
Bar position at the end of the movement.

We aren't clairovoyant (sp?). Most likely you are either using crappy
technique or too much weight. But you may have a physical condition. So
John's observation is spot on.

--
Keith

Keith, thank you for your response. I think I am using too much weight.
I am doing flat back. I don't understand your #3. What is ROM? Bar
position at the start is at the top, at the end is regular, in the
middle. I don't have a physical condition. How should I increment the
bench press weight? I mean buy how many pounds in how many days?

Alright, I'll try to help out here. ROM - Range of Motion. You need
to clarify the bar position and answer the rest of Keith's questions.

So when you say you hurt your spine, do you mean in the upper back or
in the lower back area? Also, do you arch (Keith question number 2)?
I arch and my lower back will hurt on occasion from it. I bend over
and touch my toes to stretch it back out.

I was thinking of him driving the bar up with his hips because of the
heavy weights as well. The real point is that as a bodybuilder you are
probably better off doing an incline bench press for chest development
anyhow. It's a safer lift in pretty much every respect. If you plan on
getting into competition for benching than you are going to have to
learn technique.

Rate of progression is impossible to say. It depends on the individual
and the level of adaptation you are at. I wouldn't get set in it - I'd
simply push it up when you feel you can. As long as technique is perfect.

--
Keith

Ok. I get it. John, I don't arch. My back is always flat throughout the
ROM. I think what Jeff is saying
is true. I am doing the bench press more on my face than on my chest. I
think that should solve my problem.
Also, I'll try lesser weight.

Thanks everyone. I really appreciate everyone's responses. You guys
help a lot of beginners here.

Hobbes said:

The real point is that as a bodybuilder you are
probably better off doing an incline bench press for chest development
anyhow. It's a safer lift in pretty much every respect.

What do you think about back arching in the incline press? I have seen
people scoot thier but forward, toward thier feet, up the seat, and arch
thier back so when they press it is more like a regular bench press.
This is of course so they can lift more weight. This is probably no
more dangerous then lifting your but and bouncing the bar off your chest
in a regular bench. Also since you can lift more weight with a regular
bench press, wouldn't it be a better movment for body building? Is it
because there is more shoulder involvement?

The OP seems to just have the problem of using a weight too great for
him to control with proper technique. In my experience this comes from
not having a plan when you get to the gym, but just showing up and
trying to lift as much as you can. Also from a lack of education in
what is important in lifting. What is important is consistancy, you
have to be able to come back again and again and you can't do that if
you are hurting yourself.

Quoted message said:

Rate of progression is impossible to say. It depends on the individual
and the level of adaptation you are at. I wouldn't get set in it - I'd
simply push it up when you feel you can. As long as technique is perfect.

To the OP I would suggest starting with something that is moderatly hard
to lift and adding the smallest possible weight increment every day
until he can't lift it with perfect form. Then restarting the cycle at
the smallest increment over what he started with last time. (I know its
just HST, but it works damnit)

--Falooley