Bench Press

Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact
“benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory. Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted. Many other members of the weight-training population
offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements. It can be noted that most of the highlyrecognized
names of the weight training game developed huge chests with the bench press as one of
their most relied-upon movements.
The bench press is a “power
movement” and as such it has earned
great popularity over the years with all
athletes involved in weight resistance
training. Power lifters and bodybuilders
alike have tested themselves on the
bench press movement from the inception
of weight -resistance training as a
measure of one’s strength and fitness
level.

The lure of bench pressing can be
found in both the proposed tangible
(growth and development) resultants as
well as the intangible (psychological
effects) of the ego- inflating sense of
supreme power associated with being
able to press a “substantial” amount of
weight. The competitive spirit of the
athletes is brought out with the performance
of the bench press exercise.
Even those athletes more concerned
with the developing of the shaping and
contouring of their musculature more
than in just developing their strength
are most frequently pre-occupied with
the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring
out the best or (as it often happens), the worst in an athlete. The realization of being able to press
more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.
Unfortunately, it can also induce trainees into serious injury as a result or “overdoing it” in their bid
to add ill-advised poundages. Safe, efficient chest training can only be accomplished with a Strong
sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Movement Analysis
There is a high-risk of injury associated with the bench press movement. There is a prevalent
concern over the prospects of being “pinned” under the bar when attempts are made to implement
the advocated “progressive resistance” principle. The use of intelligent weight-selection would
represent the initial step in reducing the risk of injury. A spotter should be utilized whenever possible
to allow for the safe, efficient application of this highly-beneficial but potentially risky movement.
The use of intelligent weight
tion would represent the initial step
in providing for reduced potential
for external injury.

The risk of internal injury is
greater as there are several common
flaws in technique that can easily
occur creating a high degree of risk
for the athlete. Most of the internal
injury risk can be readily avoided
with the proper resistance selection
and correct movement methodology.

Common Causes of Injury

Increased Duress upon the Shoulder Joints
Whenever an athlete is injured during the application of the bench press exercise it is rarely the
chest muscle that is injured. Occasionally a trainee may pull or tear a pectoralis muscle but generally
the injury incurred is one that attacks the shoulder joint. When too much weight is used, the shoulder,
elbow and wrist joint must bear the brunt of the weight of the load. The neural-impulsing that is
supposed to be directed into the pectoralis muscles instead goes to the stabilizing area of the shoulders.
The muscles in the shoulders are often unable to handle the heavy loading that was applied with
the development of the chest in mind. The result is that the joint is forced to bear the burden of the
load which frequently duresses the area to a dangerous level. As well, the elbow joints can become
injured if too much weight is applied as they are often forced to become involved in support of the
shoulder joint.

Dl-advised Poundages Induce flaws In Technique
Using too much weight most assuredly will result in a number of serious flaws in technique
which will hamper growth and development potential and more importantly, expose the trainee to
high injury-risk. When the chest muscles are overpowered due to the use of too much weight, the
trainee is often encouraged to resort to a hip-thrust action at the initiation of the concentric contraction
phase of the lift. Frequently, the hip thrust is of such enormous force to force the trainee up
onto the toes which creates an exaggerated arching in the back.

Lower Back and Shoulder-joint Injury Risk
Exaggerated arching of the back creates a jamming of the facet-joints of the lower lumbar region
and can cause injury to the vertebrae and supporting discs in the area. As well, the arching action of
the back changes the angle of the movement application and the trainee can easily suffer shoulder
damage at the conclusion of the lift due to the strain that is applied to the joint when the barbell is
re-racked in the exaggerated posture.

Increased Eccentric Phase Speed-of-Contraction
As well, when too much weight is used there is a general tendency to allow the forces of gravity
to take over control of the movement in the concentric contraction phase. The forces of gravity
combined with the overloaded bar can easily overpower the muscle’s resistive power which results in
great stress being exerted upon the shoulder joints. Rapid speed-of contraction movement applications
during the eccentric phase can easily aggravate ligaments and tendons.

Dangerous “Bouncing” Resultant
When too much weight is used and increased rate of contraction results there is a tendency to allow
the resistance to come down out of control which encourage a dangerous “bouncing” action of
the bar as it comes down to the desired area of the chest. Depending upon the angle of the pressing
application (decline incline, supine, the trainee can be at high risk of both external and internal injury
risk.

Each Angle Carries Specific Risk
The supine bench press application could see the train~ bouncing the bar off the chest which
could result can result in a bruised sternum which in severe circumstances could invoke death. Allowing
the weight to come down too quickly during the decline bench press application could see the
bar coming down into the area of the throat as balancing is sometimes difficult in this movement and
the margin for error is small. No need to outline the negative ramifications associated with being
struck in the throat with a loaded barbell. Another danger of allowing the weight to come down too
quickly is that the bar will be lowered to the area of the ribs. If the bar bounces off the ribs, serious
injury is a virtual certainty. If the weight is permitted to travel through the eccentric contraction too
quickly on the incline bench press application the trainee is at risk: of being stuck in the chin or the
mouth with the bar. It is essential to lower the weight slowly and with strong muscular control.

Reduced Motor-unit Recruitment
In addition to the high risk of external and internal injury associated with bouncing, the considerations
for reduced growth and development potential should further detract the trainee from using
the bounce technique. If the weight is permitted to travel through the eccentric phase with increasing
speed the opportunity to apply strong muscular contraction in the eccentric phase sticking-point is
lost. As the weight is permitted to travel through the sticking-point by virtue of gravitational force
the muscle is not encouraged to contract against the resistance which robs the individual of an opportunity
to provide for a strength increase.

“More Bounce to the Ounce”
Another negative ramification associated with -bouncing is that it is difficult to monitor progress
when the bar is allowed to bounce off the chest. Bouncing also encourages an accompanying springing
action of the hips as they are thrust upward off the bench. This springing action is often so severe
that it induces the trainee to come up onto the toes which forces the back into an exaggerated
arc. The angle of application is now altered and it is difficult to assess how much work is being produced
by the fibers of the pectoralis major and how much impetus is being provided by the sur100
rounding muscle groups.

Effectiveness of Exercise Difficult to Measure
As well, there are a number of aspects to the lift that are difficult to measure with respect to applied
momentum when a bouncing action is used. For example:
- How far was the resistance permitted to travel with increasing speed in the eccentric phase in
preparation for the bouncing action into the subsequent concentric contraction?
- With how much force was the bar permitted to strike the chest?
- How far upward was the bar permitted to bounce before muscular force was applied to the lift?
- How much springing impetus was applied to the lift with respect to hip-thrust and springing-uponto-
the–toes actions?

Overload Principle Difficult To Apply
When a bouncing action of the bar and a springing hip-thrusting action are used it is extremely
difficult to apply the overload or progressive-resistance principle with any degree of efficiency or
safety. If the muscles are not encouraged to recruit additional fibers as a result of applied momentum
being permitted to be incorporated into the movement, then the ability to increase the resistance
rests with one’s ability to increase the magnitude of tile applied bouncing of the bar and thrusting of
the hips. Obviously such actions do little to increase the muscle’s affinity for motor-unit recruitment
and such flaws in technique can invoke serious injury.

To Lock-Out or not to Lock-Out
A major controversy surrounding the execution of the bench press movement is whether to utilize
a fully-extended arms position or not during the completion of the concentric contraction. Many
weight-training experts advocate the notion that extending the arms to the full lock -out position can
create strain upon the shoulder and elbow joints. What might be significant is that “blocking-out”
does not mean “snapping-out” and as such the fully-extended arms position can be considered a natural
one and that as long as the movement is performed with smoothly slow speed-of-contraction
movement applications there is no need to assume that the joints would be at risk.

Injury Risk Related to Partial Extension
As well, a less than fully-extended position of the arms encourages a rapid change in direction
between the concentric and eccentric contraction phases of the lift. Should the trainee begin to experience
fatigue during the application of the set, the weight can come down out of control as the required
amount of fibers have not been activated for the eccentric contraction phase of the movement.
By extending the arms fully, the trainee can pause at the top of the lift and make certain that
the weight is balanced before initiating neural-impulse firing into the desired region of the chest muscles
before commencing the eccentric contraction. Both internal and external injury can be significantly
reduced with the benefit of additional control as provided by the pause at the completion of
the fully-extended arms position.

Considerations for Hand Placements
There are several variations of hand placements that can be applied for the bench press movement.
The recommended hand placement is the natural grip displacement. The natural grip allows
for a right angle to be formed between the forearm and the upper arm which provides the safest and
most efficient placement for the development of the chest. Wide grips are utilized to expand the pectorals
but can create stress upon the shoulders. Other grips include the shoulder width and justoutside-
shoulder-width and just-inside-shoulder-width band placements. The shoulder-width and
just-inside-shoulder-width band placements hit the anterior deltoid heads more significantly and thus
are not as effective in providing for accentuation of the pectorals. Generally speaking, shoulder width
and inside would more highly-activate the triceps, while wider grips would highly accentuate the pectorals.
Note; the closed-grip bench press application is considered a triceps exercise and as such is
outlined in the section devoted to triceps training.

Considerations for Growth and Development Potential
The clavicular head of the pectoralis major is activated during the final portion of the lift when
the humerus of the shoulder joint is flexed. If the arms are not fully-extended the clavicular head is
not fully-activated which creates an imbalance in development between the clavicular and sternocostal
heads.

Considerations for Elbow Position
The elbows should be held away from the body in effort to place the accentuation of the pectoralis.
If the elbows are held in close to the body the pressing movement more strongly accentuates
the shoulders (anterior deltoid head), and the triceps. Also, the elbows should be positioned under
the bar as opposed to behind the bar in order to alleviate strain on the ligaments and tendons of the
shoulders.

Considerations for Foot Placement
The feet should be placed squarely upon the floor and maintain in the full-sole contact throughout
the entire movement application. If the heels of the feet are lifted from the floor it is a sign that a
lifting of the hips is being used to add momentum into the lift. If the bench is too high to allow for a
full-foot contact with the floor a raised platform should be used to provide support.

Normal Anatomical Position for the Body
Frequently, trainees are instructed to raise their feet up onto the bench in order to provide support
for the back. The concave region of the back that results from the contact of the back and the
gluteals with the bench is a natural one in that it represents the normal anatomical position. As such,
the lower back should not be seen as being in trouble if there is a space hollow between the bench
and the spinal area. If the feet are brought up onto the bench this hollow region is not removed the
knees would have to be brought up to the chest in order to flatten out the concave area.

Dangers Associated With Knees-to-chest Position
Bringing the knees up onto the chest can be dangerous. If the trainee suffers any loss in balance
(which can easily occur particularly when performing high-end sets or striving for new plateaus),
there would be no support available in order to stabilize the load. The trainee would be in danger of
slipping off the bench before the legs could be brought down to the floor in effort to gain required
support. Even if the trainee is able to avoid falling off the bench the imbalance of the bar would
create uneven pressure upon one side of the body. A resulting whipping action of the body could
easily occur, creating significant torque upon the body which would wreak havoc on the entire vertebral
column which could easily tear the ligaments and tendons in the shoulder. If a Smith Machine is
being used the knees can be brought up to the chest as the balance problems are removed with the
machine application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying on the bench with the feet placed flat on the
floor. Remember, if the bench is too high to allow for a flat-foot placement on the floor then use
a raised platform for support of the feet. Do not bring the feet up onto the bench.
- Grasp the barbell in a natural pronated-grip hand placement and remove it from the rack by
pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of
the chest and make certain the elbows are positioned out wide from the body not close in to the
sides of the body and that they are placed beneath the bar not behind it.
- Press the barbell upward to the fully-extended arms position and hold for a count before initiating
the eccentric contraction phase of the movement.
- Slowly lower the weight by directing strong neural-impulses into the muscle of the chest. Remember
to keep the elbows wide.
- Complete the eccentric contraction phase of the movement by lowering the weight to a point
that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar
should barely kiss your chest.
- Initiate the concentric contraction phase of the movement by extending the arms upward and
slightly backward in order to provide maximum accentuation of the pectoralis major. It takes
concentration to affect the backward motion of the bar. Note: Beginning trainees should learn
the correct movement methodology involved in the proper angle of application of the bar before
attempting to add weight. Those trainees suffering from shoulder problems may want to avoid
this approach. Others with sound shoulders will want to train light at the outset in order to learn
the proper technique involved and then add weight carefully. Many advanced trainees usually
push the bar slightly downward and outward and then upward and backward but this can create
potential injury problems for the beginning trainee so it advised against at this point.
- Complete the concentric contraction of the movement by raising the bar to the fully-extended
arms position. Remember to utilize slow speed-of-contraction movement application and avoid
snapping-out at the conclusion of the lift. You will also want to maintain contact with the bench
with the entire contact surface of the back and gluteals and maintain contact with the floor with
the heels in order to avoid incorporating momentum into the movement.

Keys to the Lift
- Concentrate fully in directing maximum neural-impulsing into the muscles of the chest in order
to alleviate the accentuation of the burden of the load to be taken up by the shoulders.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement.
- Avoid the natural tendency to bounce the bar off the chest during the completion of the eccentric
contraction.
- Maintain contact with the bench with the entire contact area of the posterior region of the body
and maintain contact with the floor with the heels in order to avoid incorporating momentum into
the movement application.

Incline Bench Press
The incline (barbell) bench press is utilized
to develop the upper portion of the
chest. The fundamental principles associated
with the bench press movement as
outlined in the supine bench press exercise
remain. There are a couple of key considerations
to take into account with respect to
the specific application of the incline version
of the bench press movement.

Importance of Elbow Position
Magnified
There is a tendency to press outward
as opposed to directly upward against gravity
especially when fatigue begins to set in
during the set. It is imperative that the trainee
maintain the under-the-bar position in
effort to encourage the correct movement
application. Should the elbows be allowed
to move behind the bar, it would encourage
the forward direction of the movement
application. Because of the inclined angle,
the forward direction of the movement
application could cause great strain upon
the shoulder ligaments.

Differences in Grip and Lowering Position
Two more differences between the supine and incline movement
applications can be seen with the applied hand displacement and the
area of concentration of the finish position of the eccentric contraction.
The incline bench press should be applied with a slightly narrower hand
placement than that normally used in the conventional (supine) bench
press exercise. A shoulder-width or just-slightly-inside-shoulder-width
grip would be recommended. The resistance is lowered to the upper
portion of the chest at a spot just below the clavicle. If the trainee has
developed a tendency to bounce the bar off the chest the dangers of
such practice are greatly increased with the application of the incline
bench press application as the weight would be bounced off the clavicle
which could easily result in a fracture.

Tendency to Arch the Back
There is an even greater tendency to arch the back in effort to apply
a more advantageous angle of application during the performance
of the incline bench press exercise than in the supine version of the
movement. The trainee is induced into arching the back into a backward
“C” configuration in effort to apply a more powerful horizontal
body position. If you feel compelled to arch the back in order to complete
the lift this indicates that the weight is too heavy. Arching the
back destroys the premise of the incline application at and at worst can
cause serious damage to the vertebral column of the lower lumbar region.

Most Angles Too Severe
Another major consideration associated with the incline bench
press exercise is the determination of the optimal angle to be applied
for the most effective performance of the exercise. Most gyms have
fixed angles on their incline benches. I don’t know if the gym equipment
manufacturers ever trained at all or if they all got together and just
decided that somewhere between horizontal and vertical would be a
good place to start in establishing the correct angle to work with. Most
of the angles are structured at 60-70°. Such severe angles are not effective
as they accentuate the shoulders (anterior deltoids), and do not
provide emphasis upon the desired region of the upper chest.

25-30° Optimal
A more desirable range for the angle of the incline would be 25-
30°. If the incline benches are fixed at incorrect angles utilize a Smith
Machine or improvise by placing a platform under the regular bench. You will want to make sure that
the bench that you are using has a safe cradle for the weight and that a slight angle will not allow the
weight to slip out of the cradle.

Closer Grips for Inner Pectoral Region Development
In order to accentuate the inner region of the upper portion of the chest a narrow grip (8- 12
inches) Smith machine application has shown itself to be extremely effective. The Smith machine
allows for a consistent vertical movement application and encourages maximum fiber recruitment
due to the “same-line” exactness attributed to Smith machine training.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the
exceptions outlined above.

Keys to the Lift
- You will need to press upward directly against gravity,
and not outward.
- Make certain to maintain the desired elbows-underthe-
bar position. You may want to utilize greater
wrist-extension to facilitate the maintenance of the
correct position.
- You will want to be careful to avoid arching the
back.

Decline Bench Press
Another variation of the bench press movement is
the decline bench press exercise. The decline variation is
designed to accentuate the lower area of the chest. Some
experts have deemed the decline press “a waste of time”.
Others have stated that the decline press builds the lower
region of the pectorals but that such development
only serves to provide for a less than desirable “sagging”
affect of the “pecs”. The suggestion put forth in this
report is that the decline bench press has proven to be a
very effective exercise in the mass mover category for
many weight training students and as such is a mainstay
power movement in this chest exercise portfolio.

There is no evidence to support the notion that the
decline bench press is a “waste of time” as overall development
of the chest muscles can be aided by the inclu-
sion of the decline angle application to the bench press exercise. As
well, the performance of the decline bench press exercise would not
encourage an imbalanced physique if the chest program included a variety
of movements nor should the trainee suffer from a “sagging”
problem if a well-balanced chest routine is utilized.

Decline Angle can Invoke Balance Problems
The decline angle of the exercise promotes a pressing outward lineof-
application during the concentric contraction phase of the movement.
As it is, the decline angle places extra pressure upon the deltoids;
if the bar is pressed outward the strain on the shoulders is magnified.
An effective manner in which to encourage the correct pathway of application
is to bend the wrist back slightly (wrist-joint extension). Bending
the wrist slightly will encourage the elbows to come forward under
the bar and not left behind the bar. With the elbows in the proper position,
the desired vertical line of application should be easier to affect.

Putting on the Brakes
As well, the decline angle also encourages a natural tendency to
press the bar backward behind the head at the conclusion of the lift. If
the line of the movement application is behind the head, the shoulders
can be strained upon the completion of the lift. It is imperative that the
trainee stop the movement before the bar is behind the head. Stopping
the backward movement of the weight is not easy once the contraction
is under way; strong concentration is required in order to “put on the
brakes” at the conclusion of the lift.

Dangers Associated with “Bouncing”
The bar should be lowered to the bottom of the pectoralis major
and should not be brought down to the ribs or the abdominals nor
should it be brought down to high near the area of the throat. Obviously
any bouncing action of the bar could invoke serious-even lifethreatening
injury. Even bouncing the bar off the lower chest can result
in drastic negative ramifications as the xiphoid process bone could easily
be broken with the result being that the fragmented bone could be
pushed into the spleen causing severe hemorrhaging in the area. Those
trainees who are in the habit of applying a “bouncing” action of the bar
would be well-advised to stay away from the decline bench until they
have cured themselves of the habit of “bouncing”.

Angle of Application Often Too Severe
As evidenced with the incline bench press movement there is a tendency among trainees to use
too great an angle for the movement application. While the decline press allows for a greater angle to
be applied than in the incline variation, a severe angle will make it difficult to apply the movement
with the correct line of application. If the angle is too severe the bar will be encouraged to be
brought down either too low on the chest or too high near the throat and facial area. In addition, a
severe angle will reduce the effectiveness of the exercise. A 30-35° angle would be as far as you
would want to stretch it on the decline application in order to provide for maximum stimulation of
the chest and to alleviate the risk of potential pressure being exerted on the shoulders.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will want to make certain to lower the bar to the desired region of the lower chest, neither
too low to the rib cage nor too high to the throat.
- You will want to avoid the urge to bounce the bar off the lower chest or, even worse, the rib
cage during the completion of the eccentric contraction phase.
- You will need to concentrate fully on pressing the bar upward in the line of true-vertical, not
outward.

Machine Bench Press
There are several types of machines available for bench pressing and can be utilized to great advantage.
Machine “benching” provides a different accentuation upon the muscles due to the principles
of isokinetic contraction (please note that the machine diagrammed to the left is a variation of
a machine bench press that does not involve a CAM and as such offers an isotonic contraction). It is
recommended that the use of machines be interspersed with free-weight training as the exclusion of
free-weight training could reduce overall growth and development due to the loss of benefits of muscle
fiber hypertrophy attributed to isotonic contraction training.

Reduced Injury-Risk Attributed to Machine “Benching”
In addition to providing for a specific accentuation upon the muscle fibers which can produce
enhanced shaping and overall definition of the muscle, the machine application provides for the additional
benefit of reduced injury-risk. The risk of being struck or pinned beneath the bar is removed
as there is a safety handle that provides a margin of clearance for the body.

Machine Bench Press Applications

Vertical Bench Machine Press
The vertical or seated bench press machine provides
a mass mover exercise that is unique in that the
movement and the resistance do not travel in the
same line applied in a horizontal plane. The resistance
(plate-stack) travels in a vertical direction but the
movement is applied in a horizontal direction. The
effects upon the muscles of the chest are different
than in conventional bench pressing applications that
see the resistance and the movement going in the
same direction. As well, the risks associated with
pressing a weight upward over the body directly opposing
gravity are removed with the vertical press
machine.

Incline Bench Machine Press
The benefits of the incline bench press machine
include the lack of necessity of balancing a barbell
overhead where external injury risk is a factor. As
well, the fixed movement application associated with
machine bench pressing allows for maximum fiber
recruitment and a safe application of the movement.
The isokinetic contraction also provides for a variation
of muscle contraction to be applied in the incline
version of the pressing movement which can provide
additional growth and development benefits.

Decline Bench Machine Press
The already-mentioned benefits associated with
machine bench pressing applications are once again
evidenced with the decline bench machine. An additional attribute is the one that allows for the performance
of the movement to be applied in a sweeping angle of application that sees the resistance
first heading outward, then upward, and finally in a backward direction. Such application stimulates
the two heads of the pectoralis major and also incorporates the involvement of the pectoralis minor
thereby providing for enhanced growth and development potential.

Increased Safety Factor
There are a number of safety factors related to the machine bench press application that are even
more magnified during the performance of the decline press movement. The removal of the necessi-
ty of having to balance a barbell allows for the avoidance of the risk of smashing the barbell down
into the facial area or bouncing the barbell off the rib cage during the completion of the eccentric
contraction phase of the movement. The fixed angle of application also eliminates the risk of coming
too far back with the barbell during the completion of the concentric contraction phase of the lift.

It should be noted however that while machine pressing is considered safer than conventional
free-weight pressing, injuries can easily occur if proper form and correct exercise execution are not
applied. The trainee must utilize a sensible weight and concentrate fully throughout the entire movement
application in order to provide for a safe, efficient utilization of the highly-effective machinepress
movements.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Machine Press are repeated from the conventional
free weight (supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- Utilize slow speed-of-contraction movement application.
- Maintain the wide-elbows position.
.. Accentuate the Pectoralis and reduce the emphasis exerted on the forearms.

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Squat

Squat

One of the great quotes attributed to the game of golf in describing the essence of the game and
the route to success, is “drive for show- putt for dough”. With reference to weight resistance training
a similar adage might be employed: “the rest is show, squat for dough”. In this manner it might be
said that squatting is to weight-training what putting is to golf After all, when you get down to the
short strokes the winning physique can only be achieved with a solid leg training program.

Of all the movements in the weight-resistance training portfolio squatting potentially offers the
greatest reward while at the same time it presents the greatest concern with regard to injury risk. This
reward-versus-risk concept bas created a major controversy as to whether or not the squatting exer-
cise should be included in the beginner’s weight-training
program. In fact many experts have gone on record as being
opposed to the squat exercise for any weight resistance
training regardless of the experience level.

To Squat or Not to Squat

Proper Form Essential
The question of whether the risk outweighs the reward
can best be answered by catering to the basic requirement
of providing perfect exercise execution in this demanding
exercise. It is crucial that the aspiring weight-training student
take the time to learn the many considerations of
proper movement methodology in order to reduce the risk
of injury. If performed correctly, the squat exercise should
not present any greater risk than any other exercise. The
essential problem of squatting (with respect to injury risk),
is the fact that few trainees learn the correct execution
technique. There can be no denying the fact that improper
execution would leave the trainee highly-vulnerable to injury.

Sensible Resistance Required
Another key aspect to reducing the risk of injury is to
exercise common sense in the selection of the resistance to
be used. Far too often, erstwhile trainees (and this includes
experienced lifters), pack on the plates in effort to move
“impressive” loads. What should be remembered is that
while the squat exercise allows for heavy loading, rampant
optimism has produced many serious injuries. “Overloading”
the bar establishes an immediate danger risk as form is
sacrificed when too much weight is used. Any deviation
from proper form sets the lifter up for both internal and
external injury potential. It is essential that the trainee work
within her/his capability in order to provide proper validation
of a favorable position on the “to squat or not to
squat” question.

One interesting point you may want to bear in mind
when considering the advantages of utilizing proper movement
methodology and proper weight selection in the squat
movement is that while squatting is utilized to develop the
muscles of the legs, only a rare few of the multitudes of
injuries that occur during squatting applications actually
occur to the muscles. A vast majority of the recorded injuries
are related to the lower back and to the knees. This resultant
would suggest that there exists a problem with the
applied methodology rather than with the movement per se.

Considerations for Injury Prevention
There are three basic postures of application associated
with the squatting movement:

- Deep Squat.
- Full Squat.
- Half Squat.

We shall now examine the main points attributed to
each.

Deep Squat
Internal Injury Risk
The deep squat is generally regarded as a “no-no” in
most weight-training circles (particularly in the arenas of
bodybuilding). Although, this posture is frequently used in
weight-lifting events as a manner of approach that provides
the lifter with an opportunity to get under the weight in a
recovery position before attempting to raise the weight
overhead in the “clean-and-jerk” and “snatch” events. With
reference to bodybuilding, and general weight-resistance
training applications however, the deep squat is seen as “too
risky” with respect to both internal (knee and lower back
injury risks), and external (getting pinned beneath the
weight) injury potential.

External Injury Risk
The deep squat posture sees the trainee is an exaggerated almost-touching-the-floor-with-the-seat posture
which stretches the knee ligaments to their most vulnerable position. Particularly stressed in the deep squat position is
the patella ligament which is stretched over the knee-cap. As well, the deep squat position forces the trainee to come
up through a large “sticking-point” while the muscles and ligaments are in their most stretched (and thus weakest), position which exposes the
trainee to a number of injury risks not the least of which is the risk of becoming “trapped” under the
bar.

Keep the Heels on the Floor
If the trainee succumbs to the natural tendency of coming up onto the toes during the descent to
the deep squat position, (commonly referred to as the catcher’s stance), there is considerable risk of
injury as the base of support for the lift is now restricted to small area of the toes. The toes are not
designed to withstand the forces placed upon them in the performance of heavy squats. The catcher’s
stance provides necessary leverage and is very effective in the performance of the duties related to a
baseball catcher. However, the catcher’s stance is not in any Way, effective (and can prove to be extremely
hazardous), to the athlete attempting to perform the squat exercise. If the toes cannot support
the lift, the trainee suffers a knee-buckling response which results in a forward hip thrust action
which creates an arching in the back. The arched-back posture exposes the trainee to a risk of jamming
the facet joints in the lower lumbar region.

Danger of Teetering Backwards
Conversely, if the trainee maintains contact with the floor with the complete region of the bottom
of the feet (including the heels), he/she is in danger of teetering backwards which can produce
injuries to the entire length of the spinal column as well as to the shoulders. The knees are also exposed
to injury if the trainee is unable to effectively initiate and sustain the concentric contraction
phase of the movement. If the trainee experiences difficulty in raising up from thee floor the tendency
is to shimmy upward with the strong side of the body leading the way. Uneven balance in pressure
upon the spinal column can easily produce injuries to the back. In addition, the exterior and medial
cruciate ligaments of the knees are suddenly exposed to high injury risk as well. Clearly, due to the
multitude of injury potential the deep squat position is not recommended.

Full Squat
The next important debate that bas raged on since the discovery of the squat movement is
whether or not full squats should be considered too dangerous and if so should half-squats be utilized
instead. Full squats are determined as squats that provide for the trainee to bend at the hips and
the knees so that the lower legs and the thighs would be at a virtual 90° angle. This posture would
allow for the thighs to be just below parallel to the floor.

Much research has been presented for both the proponents and the detractors of the full squat
application. None of the research supports the contention that full squats create increased injury potential.
The natural movement range for the muscles of the hips allow for a natural application of the
actions of hip flexion and hip extension and thus, affecting a fun squat (thighs just below parallel to
the floor position), represents no specific danger to the trainee.

Advantages of Full Squat
Due to the fact that full squat applications promote the natural execution of hip-flexion, the full
squat approach provides for both reduced injury-risk and enhanced growth and development potential
for the trainee. There are five main components associated with both of these important considerations.

- The efficiency of the applied methodology.
- The speed-of-contraction in the eccentric phase of the
movement.
- The time allotted to the transitory period from the concentric
to eccentric phases of the movement application.
- The congruence of the applied resistance/strength relationship.
- The intensity of the neural-impulse activity directed to the
muscles that comprise the region of the hips.

There will be more information provided on these areas of
consideration in the subsequent section on exercise execution.

Half Squat
Half squats is the application which sees a 45° angle formed
between the thighs and the lower legs. While it would seem logical
that the half-squat would be much safer than the full squat,
an analysis of the two squat positions reveals that there is in fact,
greater pressure exerted upon the knees during the transitory
period from the eccentric to the concentric contraction phases
of the movement during the half squat application than is experienced
during the execution of the full squat. In addition, due to
the fact that half squats increase the activation of the muscles of
the knee-joint rather than the muscles of the hip-joint, and due
to the fact that the movement application is performed with a
reduced range-of-motion, the half-squat application can be considered
more dangerous, and far less effective (with respect to
growth and development potential), than the full squat application.

Injury Risks Associated with Returning the
Weight
It should be noted that there is a high-risk of injury associated
with returning the weight back onto the rack. At the conclusion
of a set the muscles are drained and the trainee is left
staggering back to the rack. The primary concern now is getting
rid of the weight and as quickly as possible. This is where the
problems arise. In their quest to “dump” the weight quickly, the
trainee often commits serious flaws in technique. The most
common error is that of using a thrusting action to throw the
weight back onto the rack.

Negative Results of Thrusting
In applying the thrusting action, the trainee is encouraged to
bend forward which encourages a dropping of the head action.
The spin is bent and the force vector now hits directly upon the
lower lumbar region. In addition, when there is a desperate need
to toss the bar back onto the rack the trainee misses the target
with gruesome results. The back can become more bent, establishing
increased injury risk to the spinal region and to the
knees. External injury risk is also increased significantly when ill
advised return actions are employed.

In order to ensure the safest, most efficient return of the
bar the trainee would be when-advised to walk the bar all the
way back to the rack using a vertical posture featuring a rigid
back and with the head held up. Once the bar is in contact with
the columns of the rack the trainee should now utilize hip and
knee flexion in lowering the bar onto the safety pins.

Proper Pin Placement
Note as well, the pins should be placed lower the shoulder
height in order to provide for the safe lift-off and return of the
bar. Most trainees utilize the below shoulder height position in
manner of providing for safe lift-off. Placing the pins higher
than shoulder height forces the trainee to rise up onto their toes
to lift the bar which is not an advisable practice. However, the
lower-than-shoulder-height placement of the pins often invokes
injury due to poor technique in the returning of the bar to the
pins. Frequently, the fatigued trainee will attempt to “dump” the
bar back onto the pins rather than lowering the bar by the utilization
of hip and knee flexion. The “dumping- action forces a
rounding of the back posture which establishes a high-risk position
of the body. The lower the pins, the more exaggerated the
lowering of the head and the rounding of the back response
which accentuates the risk of injury.

Caution Required in Returning the Weight
Treat the return of the weight with the same respect as the
rest of the exercise execution in order to lower the high risk of
injury associated with returning the weight. Returning the
weight to the safety pins is a matter of simply standing up
straight and then affecting the squat move by applying hip and
knee flexion while maintaining a straight and rigid position of
the back with the head held erect in lowering the weight slowly
and carefully onto the provided safety pins. It is – essential that the trainee reserve enough strength to
affect a squat (partial) movement in order to ensure the safe return of the weight.

Avoid “Dumping” the Weight
If the trainee is exhausted at the completion of the set then, quite naturally, he/she will want to
get rid of the weight in fastest, easiest manner possible. The easiest and fastest maneuver is the one
that sees the trainee bending at the hips (essentially establishing a “good morning” posture) and
“dumping” the weight onto the safety pins. To perform the “good-morning” posture with the loads
that are used for the squat exercise would be to send out an engraved invitation to injury. It requires
strong muscular contraction to combat the force of gravity; as such, it would be advisable to avoid
reaching a state of motor -unit exhaustion in the muscles of the legs in order to ensure that a proper
squat movement could be executed in manner of providing for the safe, efficient return of the bar
onto the rack.

Summary of Correct Exercise Execution
- Face the bar assuming a natural shoulder-width stance with the feet positioned with the toes
slightly outward.
- Utilize slight hip and knee flexion in order to achieve the desired preparatory posture. Adjust the
stance so that the bar is placed across the shoulders. Do not let the bar slide down the back during
the movement application. Frequently, the trainee, sensing the slipping of the weight, will
lean forward in effort to keep the bar in place. The forward lean position exposes the lower lumbar
region to in jury risk. As well, if the weight is placed too low on the back instead of on the
desired location atop the posterior region of the shoulders and across the upper portion of the
trapezius, the resistance will be supported to a large extent with the arms. With the shoulders in
the stretched (and thus vulnerable) position, they can easily become stretched or tom.
- Assume a natural grip with the hands placed just slightly-wider than-shoulder-width. Frequently,
trainees use a wide-grip that sees the arms almost fully extended and the wrists wrapped around
the bar. This position of the arms and the hands creates a natural tendency to roll the shoulders
forward. The rolling forward of the shoulders encourages a lowering of the head which further
encourages a resulting rounding of the back posture which, as outlined, creates a high-risk of injury
for the trainee. The wrist-around-the-bar position of the hands also encourages the trainee
to exert greater pressure on the knees as the force vector now comes down over the area of the
knees instead of being driven down through the area of the gluteals and hamstrings.
- Initiate the concentric contraction phase of the movement by utilizing knee and hip extension
and drive off the rear portion of the feet while making certain to keep the head up and the hips
down.
- You will want to utilize strong neural impulsing into the powerful quadriceps, hamstrings, and
gluteals in order to correctly execute the power phase of the movement. You will also want to
avoid “mapping-out” at the completion of the concentric contraction phase as the snapping action
could create a hyperextension effect upon the patella region. The snapping action could also
duress the lower lumbar region due to a sudden jamming of the facet- joints.
- Keeping the body straight with the back in a rigid, and flat position, and with the head held erect
with the chin up, slowly begin the eccentric contraction phase of the movement by Utilizing hip
and knee flexion. You will want to remember to avoid the tendency of raising the heels off the
floor during the execution of the eccentric contraction phase.
- Lower the weight slowly, and evenly, while maintaining a flat, rigid posture of the back. You will
need to concentrate fully in order to maintain the desired head-up/-hips-down posture.
- Slowly complete the eccentric contraction phase of the movement by utilizing hip and knee flexion
until the thighs are parallel to the floor. You will have to concentrate fully on avoiding the
natural tendency to rise up onto the toes during the completion of the eccentric contraction
phase of the movement.
- As you reach the finish position of the eccentric contraction phase of the movement you will
need to resist the urge to bounce into the subsequent concentric contraction by pausing for a full
count at the completion of the descent.

Keys to the Lift
- Utilize intelligent weight selection. Impress the crowd with you technique; not how much weight
it took to put you in the hospital.
- Apply slow speed-of-contraction movement applications.
- Concentrate fully throughout both the concentric and eccentric contraction portions of the lift.
Remember, is easy to forego proper form when performing the squat exercise. You must stay
mentally sharp during the execution of this exercise or you will pay a severe price!
- If you feel that you are in danger of breaking form if another “rep” is attempted, then simply
abort the set. Do not risk permanent injury in order to meet the predetermined quota of “reps”
you may have established for yourself.
- Remember to maintain the desired exercise posture and execution:

- Feet flat on the floor at all times.
- Back is to be held in a flat and rigid position at all times.
- Remember to keep the head erect and the hips down. Avoid lifting the head too high, as this
encourages a hyperextension posture of the back.
- Utilize hip flexion don’t just rely upon flexion action of the knees.
- Be sure to continue the eccentric contraction phase of the movement until the thighs are positioned
parallel to the floor.
- When you drive upward with the weight do so under control in order to avoid the general snapping
out action of the knees which creates a hyperextension effect upon the patella ligament.
- Utilize strong neural impulsing into the muscles that comprise the region of the hips in order to
ensure the strongest muscular response in effort to provide the safe, efficient execution of the
movement.