Lower Back during bench press

[Papasmurf]

I was never a big bencher, i always used dumb bells before about 4 weeks ago. I picked up what i guess you would call a power lifting bench press form, where my rear delts and ass make contact with the bench, and i bring the bar to my top abdominal. When i first practiced and got this form down, it shot my bench from about 200 to 245, so naturally i was impressed. However, im beginning to notice a dull pain in my lower back, presumably because to get my shoulders rolled back onto the bench, i have a significant arch in my back. Has anyone else had this problem? Is it just maybe that my lower back is too weak to support the sudden jump in weight? or should i just concentrate less on arching my back, and maybe just holding it more solid?

[NPayette]

Originally Posted by Papasmurf

I was never a big bencher, i always used dumb bells before about 4 weeks ago. I picked up what i guess you would call a power lifting bench press form, where my rear delts and ass make contact with the bench, and i bring the bar to my top abdominal. When i first practiced and got this form down, it shot my bench from about 200 to 245, so naturally i was impressed. However, im beginning to notice a dull pain in my lower back, presumably because to get my shoulders rolled back onto the bench, i have a significant arch in my back. Has anyone else had this problem? Is it just maybe that my lower back is too weak to support the sudden jump in weight? or should i just concentrate less on arching my back, and maybe just holding it more solid?

Arching your back is a good technique, but you got to make sure you feet are well planted on the floor and that the arch IS CONFORTABLE... The arch is the natural biomechanic way to lift the weight but if you are exagerating it, then it may cause pain and may end up in a bad injury... Make yourself doing it naturally.

[lostboyrufio]

powerjim just made a benching post. i believe it said that the arch should come from your middle/upper back and not to put too much pressure on the lower back.

[Steve7]

Dude i hate when people are arching their back in the gym while benching. Why don't you use correct form and keep your back against the bench, that shows the real strength of your chest. Sure i could do a lot more weight to if i arch my back, and use momentum on other exercises too

[NPayette]

Originally Posted by Steve7

Dude i hate when people are arching their back in the gym while benching. Why don't you use correct form and keep your back against the bench, that shows the real strength of your chest. Sure i could do a lot more weight to if i arch my back, and use momentum on other exercises too

It's not proper technique to keep your back on the bench, it's even more dangerous for injury as it goes againt the biomechanic normal movement of your body!

[Steve7]

Well i don't mean completely flat on the bench. I guess what i meant was a lot of guys bounce it off their chest and just use momentum to get it up, which pisses me off. I don't think that it is normal or good to bounce it off your chest...?

[NPayette]

Originally Posted by Steve7

Well i don't mean completely flat on the bench. I guess what i meant was a lot of guys bounce it off their chest and just use momentum to get it up, which pisses me off. I don't think that it is normal or good to bounce it off your chest...?

Yes it is good, it's called an explosive motion using momentum.

Me normally I down the bar until it get into my chest for 1 inch then bounce all out to bring it up as fast as possible.
Then 2 second to bring it down to the same point.

You have to be in complete control of the weight on the way down, to the point you could stop and go the other way up anytime...
But when you up the weight you try to explode as much as possible... Bouncing is a good way to involve explosive movement.

[CraigC]

Although I definatly wouldnt recommend bouncing the bar off of your chest there is nothing wrong with a bit of an arch in your back, especially when your are benching using a PLing form were your back is supposed to be arched. There should only be a slight arch when you are benching the normal way though.

[NPayette]

Originally Posted by CraigC

Although I definatly wouldnt recommend bouncing the bar off of your chest there is nothing wrong with a bit of an arch in your back, especially when your are benching using a PLing form were your back is supposed to be arched. There should only be a slight arch when you are benching the normal way though.

Why would you not recommend using momentum during bench press???

[Steve7]

Originally Posted by CraigC

Although I definatly wouldnt recommend bouncing the bar off of your chest there is nothing wrong with a bit of an arch in your back, especially when your are benching using a PLing form were your back is supposed to be arched. There should only be a slight arch when you are benching the normal way though.

Alright thanks, I guess that i will start arching it a little bit. And at least there's someone else that doesn't believe in the whole bouncing off the chest thing...Lol

[CraigC]

Originally Posted by NPayette

Why would you not recommend using momentum during bench press???

I just dont feel it is a safe or effective way to do any exercise. At the bottom of the lift the pecs are no longer doing as much work because momentum has taken over. It makes it much easier to get the weight up because there is less stress on the involved muscles. I just dont see how momentum should be used in any type of routine. When training to be a bodybuilder slow and controlled form is encouraged with a nice squeeze at the end of the eccentric. When powerlifting I see no point in training with momemtum because at any meet a lift without a pause at the bottom would not count. Hell, I would recommend training with a pause at the bottom of each lift rather than using momentum.

[NPayette]

Originally Posted by CraigC

I just dont feel it is a safe or effective way to do any exercise. At the bottom of the lift the pecs are no longer doing as much work because momentum has taken over.

I do not say that you should use it on every rep... But let's say you know you won't do your last one, should you

A) Don't do it?
B) Do it using little bit of momentum?
C) Do it stuck at the bottom kill your energy with a spotter making you lift it in 10sec?

Now let's say what I call momentum is not about swinging but more of letting it goes into your chest and use this time to push an explosive motion?

Well, no for the effectivement of it, I have multiple studies provided by multiple source that prove that in BP, Lat Pull Down, Bent Over Row, Deadlift.
You can have a better direct stimulus by explosive motion assisted with momentum as it makes the explosion speed higher?

Does it make sense to you?

Now in a powerlifting event, you are training for strenght... whereas in bodybuilding, you don't care about the strenght really, more about the stimuli you can provide, I would rather combine both... But I still think momentum is a tool any bodybuilder can use to achieve 'the next level'.

[CraigC]

Originally Posted by NPayette

I do not say that you should use it on every rep... But let's say you know you won't do your last one, should you

A) Don't do it?
B) Do it using little bit of momentum?
C) Do it stuck at the bottom kill your energy with a spotter making you lift it in 10sec?

I would try to take advantage of momentum to avoid being pinned under the bar or having the spotter do all of the work but I would try to avoid bouncing the bar off of my chest. This would be a last resort for me.

I can agree that explosive lifting is effective but only when used with good form. When momentum is used to make the lift more explosive form usually suffers. Take bentover rows for example. At the bottom of the lift it is very hard to gain any momentum unless the legs are used or your upper back is jerked upwards, these would be considered bad form. Now it would be good to pause up at the bottom of the lift and explode upwards as long as all of the power used to create this explosion is generated from the upper back.

[NPayette]

Originally Posted by CraigC

I would try to take advantage of momentum to avoid being pinned under the bar or having the spotter do all of the work but I would try to avoid bouncing the bar off of my chest. This would be a last resort for me.

I can agree that explosive lifting is effective but only when used with good form. When momentum is used to make the lift more explosive form usually suffers. Take bentover rows for example. At the bottom of the lift it is very hard to gain any momentum unless the legs are used or your upper back is jerked upwards, these would be considered bad form. Now it would be good to pause up at the bottom of the lift and explode upwards as long as all of the power used to create this explosion is generated from the upper back.

Don't you think that what we call compound exercise come from the capability to use natural biomechanic to use more muscle to lift more weight without jerking the movement???

You should read my post about using STRICT form as in reSTRICTing your gain.

[vassille]

Arching your back is cheating your way to be lifting more weight. Power lifters do it to get those extra lbs but it is not good for the back fellows. When you train in the gym use proper technique and keep you ass on the bench .

[NPayette]

Originally Posted by vassille

Arching your back is cheating your way to be lifting more weight. Power lifters do it to get those extra lbs but it is not good for the back fellows. When you train in the gym use proper technique and keep you ass on the bench .

Shoulder, ass and feet well planted.
Back naturally arched... Is NOT a problem for the back, in fact to keep you back on the bench IS bad practice for your back. Well from the latest studies...

And it gives you the possibility of having more overload...

[POWERJIM]

Originally Posted by vassille

Arching your back is cheating your way to be lifting more weight. Power lifters do it to get those extra lbs but it is not good for the back fellows. When you train in the gym use proper technique and keep you ass on the bench .

Listen to this chap all you Bodybuilders should stick to keeping the back down as my way of bench presses aint the best for isolating the chest.

[NPayette]

Originally Posted by POWERJIM

Listen to this chap all you Bodybuilders should stick to keeping the back down as my way of bench presses aint the best for isolating the chest.

Isolation is not what builds the more muscle! Compound is!

http://www.ast-ss.com/training/exerc...?bp=Chest&pn=9

This is perfect explanation on how to use most of your body in a safe way during bench press.