Bench Press and Injury

Before leaving for home yesterday (Friday) afternoon, I decided to press the boundaries of my personal best in the free weight bench press and make the attempt at 180 pounds. Two days previous, I pressed 175 pounds for 4 repetitions so I knew my 1 Rep Max (the ability or calculated estimate of the ability to perform one repetition) was 196. But having never lifted anything greater than 175, there was desire as well as uncertainty. I really wanted to go home over the weekend having bested my own personal record. There is something powerful in that – in challenging one's own limits and achieving success.

There must be, however, a backdrop of safe behaviors when pushing boundaries. Proper breathing and  movement are crucial to prevent injury. This must ALWAYS supersede desire or ... pay the consequences. In my case, my plan was to lift 180 pounds for 3 repetitions. I even had 2 spotters. But when I got to that 3rd rep, something kicked in and I went for a 4th. Unfortunately, I began arching my back and that was all she wrote. Fortunately, my 2 spotters took some of the load and helped me rack the weight, but the damage was done. So an already hurting glute injury (from my Peaks of Otter descent) is exacerbated by a lower back (erector spinae or quadratus lumborum) injury. While it probably wasn't that serious, it DID set me back. And, knowing that I am prone to wrist strains, it would have been much wiser to stick to the plan.

Now I'm forced to back off for a while. Although today, I pressed 155 pounds for 8 reps. That maintains a 1 Rep Max within 2% (192 lbs) of my maximum (196 lbs).  And the wrist felt very little discomfort today.  Actually, come to think of it, my normal method has been to press forward, then back off either in weight, time or reps.

Check out these YouTube videos showing some stupid accidents:

• Accident #1
• Accident #2

Check out this YouTube video displaying the proper grip for performing a successful bench press:

• Proper Grip 

TAKE-AWAYS

• ALWAYS allow sound judgment to rule when lifting heavy weight.
• Be willing to back off when necessary to avoid injury or additional injury.
• For older (> 40 years old) athletes especially, be aware of your limitations. Be willing to delay the achievement until a more optimum time. It will take longer, but you'll get there with patience. Remember, joint problems increase with age. Mitigate these problems by increasing rest time between lifts and backing off when pain dictates.
• Consider measuring your lifts in terms of your One Rep Max (1RM). For example, if you've just achieved 3 reps at 180 lbs (a 1RM of 196 lbs), but are feeling the need to back off temporarily to a lower weight - say 150 lbs - try to keep as close to a 196 1RM as possible -10 reps = 195 1RM.
• Try to exceed your existing 1RM at lower weights so that the next ascent up the weight ladder, you can continue to press your envelope.
• Strict adherence to proper form during contraction/extension is vital in preventing serious injury to the neck, ribs, sternum, collar bone, etc. Proper grip, alignment and movement must never be compromised as a shortcut to achieving the lift. Not unless you want to experience pain.