Upper Back Pain Bench Press
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This all too common combination leads to what we call turtle back.
Upper back pain bench press. There is a time and place for flat back with feet on the bench but it is to isolate the arms if they are the weakness. If your back hurts when you bench press your first troubleshooting step is to decrease your weight and evaluate your bench press form and body position. For example chronic overuse of the bench press coupled with little or no exercises targeting the upper back leads to an overdevelopment of the chest and a lack of strength and development in the upper back.
While the bench press is known to be one of the most alpha chest exercises in the lifting community you cannot have a big bench press without a well developed upper back. Refine your technique but don t change it completely. The anterior pelvic tilt created by their short legs might also cause lumbar overextension and consequently low back pain.
Wait 2 weeks before panicking about it being a serious injury tweaks often. Bench press works muscles of the chest and shoulders and shouldn t be painful. Chances are also good that your upper back is not involved in the lift at all.
The bench press actively engages many muscles in your back. A short legged person may find that they are not able to effectively plant their feet during the bench press and create a tight arch in the upper back both of which are desirable. Retract and lower your shoulder blades to create a platform with your upper back arch your lower back by pushing your body up the bench with your legs.
If you are experiencing bench press neck pain you might need to check your form. I had similar pain when i started and it was ultimately poor form. Most flat benches sold are between 16 and 20 inches tall.
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