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The title of this topic describes my problem

I have problems during chest tracks. I had pain in the back after this workout.

Some suggest me to cross my legs during chest track.

So any ideas, advices to avoid back pain during this excercise ?

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Another BP, BA, BC, BJ and RPM freak Quarterlies in Paris, March : 03/12-13-14/2010 http://animoto.com/play/zB4oi9QgG0qnUSWmFPYi3A? On twitter : Tiger75Paris

Where does your back hurt? Does it start as soon as the track begins or well into the song? Have you had back pain like this before?

Most importantly - have you talked to your instructor about it? Maybe they can take a look at your form and see what's going on. :)

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Certified Body Combat and Body Pump instructor, Spin certified cycle instructor, Certified Personal Trainer.

Right! First question is where more exactly is the pain?

If it's in lower back and you're trying to push max weight, make sure your lower back and butt stay on the bench rather than arching or lifting up. 

Some peeps do something like crossing their legs with feet in the air to keep from using their feet to cheat, but it's easier and better to just relax the lower back and legs to avoid the problem.  Not keeping feet on the floor obviously reduces your stability on the bench.

Some clueless peeps raise their feet because they think it looks cool. doh!

Rex

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Certified Body Combat and Body Pump instructor, Spin certified cycle instructor, Certified Personal Trainer.

mlynn:

Where does your back hurt? Does it start as soon as the track begins or well into the song? Have you had back pain like this before?

Most importantly - have you talked to your instructor about it? Maybe they can take a look at your form and see what's going on. :)

 

Melissa,

 It's well into the song not when the track begins and I had not back pain like this before. It's rather in the upper part.

And I try not to arche my back.

Maybe I overweight too much..

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Another BP, BA, BC, BJ and RPM freak Quarterlies in Paris, March : 03/12-13-14/2010 http://animoto.com/play/zB4oi9QgG0qnUSWmFPYi3A? On twitter : Tiger75Paris

Definitely talk to your instructor. They can have you do some chest presses and see if it's a form issue - I would bet it is. Guessing from here (across the ocean) wouldn't be fair to you - but let me know how it goes! :)

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Certified Body Combat and Body Pump instructor, Spin certified cycle instructor, Certified Personal Trainer.

tiger75:

 

Some suggest me to cross my legs during chest track.

I thought this was a definite no-no regardless of it's "coolness" factor.

You need to have both feet firmly on the floor to provide a stable base and prevent twisting/rocking.

Perhaps one of the instructors on here can confirm this.

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The forum member "pipera" is not a Les Mills Instructor, though his posts, signature and profile will falsely claim otherwise.

Since he has been economical with the truth on his profile, read the real facts here.

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if ur having problems with ur back during the chest track then this forum is the last place u should b seeking advice from .

 go speak to a physiotherapist for real professional advice !

 

 

 

 

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the ability to b a free thinker allows me to stand out from the brainwashed flock

I have raised my legs to do chest press for many years and have done so in front of many master trainers and they have had no issues with me doing it.

Rationale: 

I have a major issue with my teres major right side and lowering the legs causes extreme pain there so to relieve the pain I raise my legs. I rather do this and not have any pain.

Not everything is black and white.

From a Gym Instructors View Point:

The lower back you need to talk to your instructor and let them see what is going on, or ask them to look at your technique and your spinal position - neutral spinal curve, how you are position on the step. If you elevate your legs onto a raiser (1) brick this also can alleviate lower back pain as well. This works a majority of the time.

Or:

See a Dr or Physo :)

Cheers!

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Cheers :)

The most experienced instructor at my gym constantly says NOT to cross your legs if you're going to raise them during chest but I don't know why as I never raise mine.  Is your soreness between the shoulder blades or elsewhere?  You post alot so assume your form is good and you are lifting mid chest.  Any chance you're doing something outside of BP that could be hurting your back?

You should not be lifting your legs and/or crossing them. If you are and no one is correcting you, then you most likely are one of the small percentage of participants that all instructors face. We cue, coach, correct, and they don't change. So after a while, we realize that our focus on this ONE person is detracting from the rest of the class, that this person will never listen because they feel that they know better, so we just let them do their own thing. It's frustrating, but this subject came up at an advanced training just this month. Participants who don't follow the class and use improper form - they're out there - and they're frustrating, but at some point you just smile, nod, and back away slowly, and spend your time and energy on the participants who want to get the most out of the class - like you!

 

SO. Please don't cross your legs or keep them in the air. Thank you from ALL of us for asking! 

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Certified Body Combat and Body Pump instructor, Spin certified cycle instructor, Certified Personal Trainer.

Like some have suggested, it is hard to correct your problem given that we are not in a room together. A useful technique tip that I use in my class is to consciously engage your core by digging your heels into the floor and bracing the abdominals. From there the chest press should be thought of as squeezing the shoulder blades together in the downward phase and squeezing the chest and elbows on the upward phase.  Definitely don't lift your feet off the floor as you disengage your core. Make a point of speaking to your instructor as poor form can cause injuries.... 

François

As others have said, lifting your legs is not an option that should be given. You can put a large plate under your feet to lift the legs up a little (and help with your posture) or even put your feet on the bench (if you've got the larger steps to use)... but your feet should always stay grounded.

It's very hard to comment without seeing you perform the exercise - so getting your instructor to check your form is essential. You need to make sure that you're opening your chest - and I suppose it's possible that you're pulling your elbows in rather than keeping them wide (try and think about keeping your wrists in contact with the plates - if you're using the standard bar you'll probably have a full width grip - all of the way down, this helps you to open your chest and keep the tension where it should be).

K

Thanks for all your great advices.
I understand now why not to lift the legs  stability and avoid disengaging the core.

I think my problem might be also that I work like 90 % of the time in front of a computer so my back position is not that good.

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Another BP, BA, BC, BJ and RPM freak Quarterlies in Paris, March : 03/12-13-14/2010 http://animoto.com/play/zB4oi9QgG0qnUSWmFPYi3A? On twitter : Tiger75Paris

tiger75:

Thanks for all your great advices.
I understand now why not to lift the legs  stability and avoid disengaging the core.

I think my problem might be also that I work like 90 % of the time in front of a computer so my back position is not that good.

I'm at a computer most of the day also, and that could well be the problem. However, since you say upper back and it's OK when you start out, check where your elbows are when you lower the bar. Are they in line with the bench or do they drop below?

I've been taking pump for 3 years now, and my elbows used to come below the bench top without realizing it. I sometimes wound up with a sore upper back or neck. Now I make it a point to keep my elbows just above the top of my bench and have not had any problems since.

Just a suggestion to check on, good luck François.

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Robert - Certified RPM instructor & BODYPUMP enthusiast - LIVE TO RIDE, RIDE TO LIVE! (Don't feed the monster!)