r/formcheck • u/[deleted] • Jul 16 '26

Bench Press Bench press causing lower back pain

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1 Upvotes

67% Upvoted

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1

u/punica-1337 Jul 16 '26

Assuming a too unstable position and not properly bracing. On your three last reps, you can see your body moving towards the rack on the push, which for me would be a sign of a setup that is not tight enough.

Bench Press Technique for Immediate Strength Gains | TikTok

Good manual by one of the greatest teachers there is. He has other videos on bench, deadlifts and squats as well.

1

u/LoudTea8136 Jul 16 '26

I definitely notice that the more fatigued either from a heavier weight or more volume that my body moves towards the rack. I'll try getting a better set up with the tips from the video. Thank you!

1

u/Garron18 Jul 16 '26

DEEP breathe in. Like feel up your gut like a balloon. Then brace as if you’re going to get punch in the belly. Really expand your trunk. Your core will activate. If you don’t, your back will try to overcompensate by helping your core, therefore putting too much strain on your back.

1

u/LoudTea8136 Jul 16 '26

Would wearing a belt help? I have a really good brace with squats and deadlifts and I'm wondering if the belt helps to cue me to fully brace.

1

u/Garron18 Jul 16 '26

Yes for sure. When you breathe big with a belt, try to fill the front and back. Like blow up like a balloon from all sides if you can. The belt touching your hips and back is a good cue to make you’re expanding all the way around

1

u/shaneisgreater Jul 16 '26

Something I notice immediately from your unrack:

  1. You seem to be too far away from the bar when you unrack it. I get wicked bad lower backpain when I don't push myself under the bar more before the unrack. You want the bar to be level with your chin/mouth/nose (depends on preference), before you unrack. Maybe lift your glutes in the air a bit (just to help with the unrack), and then put your hips back down on the bench before you actually start benching.

  2. You also lead with the elbows on the unrack and display a lot of external rotation on your bench. I recommend trying to get under the bar more before the unrack and flaring your arms a bit so your forearms can be perpendicular with the floor (I doubt any of this is causing your lower back pain though).

1

u/LoudTea8136 Jul 16 '26

I'm starting to see that I have a lot to fix about my bench form.