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Bench press technique -- advice needed

thedreamhazer
thedreamhazer Posts: 1,156 Member
edited September 2024 in Fitness and Exercise
I've been doing bench press exercises (with dumbbells) for about 9 months now. I just recently added on another 10 lbs to my weight on Friday.

Today, I wasn't just sitting on my desk, when I looked down a suddenly -- ouch! It feels like I've pulled a muscle in the front of my neck! Right under my chin, in my throat, with the pain and sitffness reaching all the way around the back of my neck, right under my cranium. It hurts to look down, up, or swallow, and my tongue is even tight/sore at the back. Giving me a headache too.

The only thing I can think of is that I must have done something wrong when I added on the weight this last time. Any ideas as to where my technique went wrong that it caused me to injure the front of my neck, so that I can correct?

Replies

  • _Sally_
    _Sally_ Posts: 514 Member
    You may want to look at your computer/phone/desk set up to see if it is ergonomic.

    I don't think adding 10 lbs to a bench presss would cause this, but you should see a doctor or chiropractor.
  • ninerbuff
    ninerbuff Posts: 49,174 Member
    I've been doing bench press exercises (with dumbbells) for about 9 months now. I just recently added on another 10 lbs to my weight on Friday.

    Today, I wasn't just sitting on my desk, when I looked down a suddenly -- ouch! It feels like I've pulled a muscle in the front of my neck! Right under my chin, in my throat, with the pain and sitffness reaching all the way around the back of my neck, right under my cranium. It hurts to look down, up, or swallow, and my tongue is even tight/sore at the back. Giving me a headache too.

    The only thing I can think of is that I must have done something wrong when I added on the weight this last time. Any ideas as to where my technique went wrong that it caused me to injure the front of my neck, so that I can correct?
    One common thing that people do when "heavy" bench pressing is lift their head off the bench. Then while straining to push out some hard reps, the end up also "flexing" the muscles in their necks, jaw (grit teeth hard) and neglect to breathe. Keep your head down on the bench and make sure to exhale on the "push" to avoid Vasvalva maneuver.
  • SpaceMarkus
    SpaceMarkus Posts: 651
    I was just about to say what Ninerbuff did. I've felt that way when I do situps and realize it's because I'm lifting my head up and straining my neck muscles. Give yourself a few days to heel then check yourself when you press. If you have a spotter, ask them to monitor your head position.
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