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kcb · Posted: Sat Feb 02, 2008 11:23 pm Post subject: Dumbbell bench press

When I do the dumbbell bench press I get this horrible sharp pain on the right side of my lower back, I keep my back as flat on the floor as I possibly can (I dont have a bench at home so I do them on my bedroom floor), is this just a weakness in my back or am I doing this exercise wrong? It doesn't happen all the time, just most.

swanso5 · Posted: Sat Feb 02, 2008 11:32 pm Post subject:

i don't know what that is...do you "squirm" when you lift from the floor? are your knees bent like a crunch or straight? do you set your shoulders properly (roll them up, together then down)?

Boss Man · Posted: Sat Feb 02, 2008 11:51 pm Post subject:

Might possibly be the fact you're working on the Floor.

Try using a couple of folded up towels to support the Head, Neck, and middle of your back, and see if that helps.

If you do this, try it without without weight first, and see how it feels.

Might be something to consider.

Christopheel · Joined: 02 Jul 2007 Posts: 931

Yea when I started training I was doing DB Press on florr and had the same pain ... Fix it because the pain will stay for like 2 weeks ...

DianaB · Joined: 05 Jul 2007 Posts: 681

Benching is rather awkward without a bench. I find that benching with an arched back and feet planted firmly on the floor, with elbows in (powerlift bench) is far more effective. Look for a bench, used if you must.

swanso5 · Posted: Sun Feb 03, 2008 2:07 am Post subject:

there's nothing wrong with floor presses and i have a few client's doing them now but i think it's more of his set up, not the actual exercise

kcb · Posted: Sun Feb 03, 2008 3:44 pm Post subject:

Her set up you mean Wink

. Yeh its probably the position of my back that makes it hurt, I'll do what Boss has suggested and see if I get the same pain.
Thanks for the help.

kcb · Posted: Tue Feb 05, 2008 11:06 pm Post subject:

Ok dumbbell bench presses aren't the problem, its lying on the floor thats the problem. I think its pulling on my lower back bone some how and causing pain, I can feel it pull sort of apart a bit (like you do with double joints.) Not sure whats going on here, if anyone can give me any advice on this or refer me to an online medical adviser that would be great Confused

swanso5 · Posted: Wed Feb 06, 2008 12:13 am Post subject:

how's you posture? if your ass tilts up towards your head than that's the problem...check your underwear line and if it tilts up at the back to doen at the front then you have excessive anteriour pelvic tilt

kcb · Posted: Thu Feb 07, 2008 5:03 pm Post subject:

I think theres a slight tilt, can't really tell, is excessive anteriour pelvic tilt serious or can it be 'fixed' with exercise?

swanso5 · Posted: Thu Feb 07, 2008 11:55 pm Post subject:

it can if left for too long gradually getting worse and it can be fixed with exercise

strengthen - glutes, hams, core, upper and mid back

stretch - hip flexors, quads, calves and chest

search the neanderthal program by eric cressey

Blades 2515 · Joined: 26 Jan 2008 Posts: 19

swanso5 · Posted: Sat Feb 09, 2008 12:18 am Post subject:

the hamstrings don't actually get "tight" but rather they are in a constant lengthened position and are weak so the force couple between the hamstrings and the quads is out of whack...stretch the quads and flexors and strengthen the hams as posted above...most don't need a lot of ham stretching but rather strenghtening

Blades 2515 · Joined: 26 Jan 2008 Posts: 19

swanso5 · Posted: Sat Feb 09, 2008 11:43 pm Post subject:

i'd be more worried about glute activation than hamstring flexibility, simply by doing that and strengthening the core you can pull things back into place