Dumbbell bench press

kcb · Post by **kcb** » Sat Feb 02, 2008 6:23 pm

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

swanso5 · Post by **swanso5** » Sat Feb 02, 2008 6:32 pm

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 · Post by **Boss Man** » Sat Feb 02, 2008 6:51 pm

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 · Post by **Christopheel** » Sat Feb 02, 2008 7:24 pm

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

DianaB · Post by **DianaB** » Sat Feb 02, 2008 7:55 pm

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 · Post by **swanso5** » Sat Feb 02, 2008 9:07 pm

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 · Post by **kcb** » Sun Feb 03, 2008 10:44 am

Her set up you mean

. Yeh its probably the position of 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 · Post by **kcb** » Tue Feb 05, 2008 6:06 pm

Ok dumbbell bench presses aren't the problem, its lying on the floor thats the problem. I think its pulling on 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

swanso5 · Post by **swanso5** » Tue Feb 05, 2008 7:13 pm

how's you posture? if your 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 · Post by **kcb** » Thu Feb 07, 2008 12:03 pm

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

swanso5 · Post by **swanso5** » Thu Feb 07, 2008 6:55 pm

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 · Post by **Blades 2515** » Fri Feb 08, 2008 3:49 pm

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

You're not alone. It is common for people to have tight hip-flexors and hamstrings. Make sure you stretch these!

I recommend Leg Circles and the Lunge & Twist for the hip-flexors. And Dynamic Toe Touches for your hamstrings.

swanso5 · Post by **swanso5** » Fri Feb 08, 2008 7:18 pm

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 · Post by **Blades 2515** » Sat Feb 09, 2008 11:49 am

swanso5 wrote: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

Of course the hamstrings get "tight," just like any other muscle. While I agree that many people have a strength imbalance between their quads and hammies, a combination of hamstring stretching and strengthening will improve one's posture.

swanso5 · Post by **swanso5** » Sat Feb 09, 2008 6:43 pm

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