File :-(, x, )
Anonymous
when i'm benching on the 5x5 program, the bar presses me in the bench. i am squeezing my shoulder plates but that kind of pressure didn't happen when i was in lower weights.
if this keeps going on, i might get injured in the upper back. someone said i should strenghten my upperback more.
is it true? and what kind of exercise? are bent-over barbell rows good? or is it just that i need to decrease the weight on the bench?

i'm 150lbs, bench 120lbs. i've been benching for like two months, started at about 60.

random pic from google is kinda related.
>> Anonymous
>>77573
>>77573
>>77573
>>77573
>>77573

i feel like an annoying pressure on my spine even tho my shoulder blades are retracted at the maximum. i feel them pressing against the bench. i feel like theres too little surface contact when i unrack, so i make my back flat. when i unracked it i curve my back a little.
>> Anonymous
>>77597
>so i make my back flat
There's your problem. Arch your lower back a little, but keep your ass and shoulders on the bench, also feet flat on the floor.
>> Anonymous
>>77597
you're doing it wrong.
Tighten your ass. Ass on bench. Feet into ground, legs tight, arch back a little and feel the weight on your shoulder blades.
>> Anonymous
>>77580

how do you squeeze them? if i want to make them as tight as possible i need to keep my shoulders near my body. i dont think it's safe to keep them close.
>> Anonymous
Holy shit all this time I've been benching hilariously wrong and dangerously. Thanks, /fit/!