Sore back from flat dumbell press

[jaydee]

I've been getting a sore back after training, pretty much right from when I started.

I can pin point it to when I grab two dumbells and roll back onto the bench.

Is there a correct way to do this?

 

[jaydee]

I suspect it's happening when I have the dumbells in hand and sit down on the bench. I think it's pulling my mid-lower back.

I don't have a spotter so I have to either figure out how to do it or swap it for barbell presses.

But then I need to do dumbell bench stuff for flyes anyway if I can.

 

[B Easy]

I used to do the ol' sit on the bench first, try to man-curl it up to my lap from there approach, but when the weights started getting way too heavy I started basically doing db deadlifts and then sitting down with them. If you get "set" like this, I can't imagine you hurting your back unless your pressing more than you can deadlift, in which case there is no good way for you to get into position without help. From there just lean back and as momentum tips you over use your legs to help bring the dB's over your shoulders while you keep your arms straight. Ideally you can begin in the locked-out position and not deep in the "hole"; this will protect your shoulders and your back. If these tips don't help then your guess is as good as mine.

Are you sure your not making it sore during the pressing movement? Perhaps your back arch is causing pain, or maybe its just a healthy sore from retracting your scapula really hard (which is a good thing anyway)?

 

[Ozzy619]

I bet the culprit is when you unrack the dumbbells and put them back. Heaviest ones are always on the bottom rack, lifting them improperly or kifting and twisting is a good way to kill your back.

 

[jaydee]

Thanks for your input.

I think the problem is one of two things.

A - My back has problems and anything I do will aggrivate it.

B - It's something I'm doing or my equipment is wrong.

The legs on my flat bench protrude out about 5 inches from the end of the bench, meaning I can't get my feet close to the end of the bench when sitting down under load. This means I'm slightly off balance when sitting down and my back is not as straight as it should be. (Think deadlifting with feet 5 inches away from the bar)

OR

It's because my bench probably weighs about 20kg and I have to move it outside onto grass in order to be able to drop the weights without breaking anything. In doing so, I may be twisting my back and lifting the bench in an awkward way over and over again.

OR

And this is unlikely - I am arching my back too much on the lift. I cross my feet and usually have no trouble with this but I will concentrate on not arching my back.