The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wanna Be Big member
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    back pain after arching back on bench press

    I was reading an article about proper bench form and it talked about how it is important to arch your back.

    Well thats what I did. After my 4th set of 145x5, I experienced a pain in my mid back. This was exactly a week ago and the pain slowly faded until today. When I went back to the bench today, the pain came back.

    After some research, I realized that arching your back is more for a competition lifter type of person....or someone who just wants to throw the bar up to see what they can bench. A flat back is more of what I should be practicing.

    Anyway....any advice for my pain? will it go away? Is it vital to take time off? Etc? The pain is bearable, and nothing to sharp.... but I'm still worried about it.

    Thanks.
    Current Age: 23 Height: 6'2" Weight: 195 lbs. [B]
    Bench = 205
    DL= 315
    Squat = 230

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  3. #2
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    maybe ur arching too much, extreme arches for heaviest sets, the arch should be pretty natural, but does take some time getting used to
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  4. #3
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    yeah...I've arched before this happened, but I think this time I went too much and then ouch.

    I watched this: http://thefitshow.com/week3/milos_chest_large.htm

    and that helped. I hope this pain goes away.
    Current Age: 23 Height: 6'2" Weight: 195 lbs. [B]
    Bench = 205
    DL= 315
    Squat = 230

  5. #4
    WannabePLer fpr's Avatar
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    Make sure your butt is on the bench, or else you may be loading the back too much.

  6. #5
    SFW! drew's Avatar
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    Arching the back is the right way to bench, but it takes some getting used to. You need to work on getting your back and abs stronger as well. And as fpr said, if your butt is coming off the bench, you'll put unneeded strain on your back, so be sure it's planted firmly on the bench.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #6
    mind/body zen's Avatar
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    Do you ever do deadlifts?
    'In order to alter the inertial mass of weights, you must become one with them, like a machine, the totality of your motion is as one'

  8. #7
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    stretch it, if you are having problems arching it, then bench flat..
    not everyone is an arched bencher.

  9. #8
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    Is it the musles around your spine, or the spine itself?

  10. #9
    Wanna Be Big member
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    Well, it is 12:00 the next day and the pain seems to have faded. I feel like if I benched again that it will be back.

    Hell yeah I deadlift....its my favorite lift. I am almost doing 300 5x5. I think I could do more, but my face turns purple. Is that okay?

    its not the spine itself.

    thanks
    Last edited by johny12345; 10-23-2007 at 01:34 PM.
    Current Age: 23 Height: 6'2" Weight: 195 lbs. [B]
    Bench = 205
    DL= 315
    Squat = 230

  11. #10
    Wannabebig Member A.Schnupp's Avatar
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    The same things happens to me every time I bench , I just lay on the heating pad for a bit then do some stretching on a stability ball and I'm good the next day.

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