T Nation

Strained Trap from Unracking Bench

This is the second time this has happened to me. I get myself in my tucked position (shoulders back, down and retraced together creating a nice arch in my lower back. Bar sitting right above my forehead. I tighten my glutes and quads and go to unrack the bar and…BAM…instant strain (with sharp pain) in my left trap. Workout is immediately over and I can barely move my head.

This was during a warm-up set too so it wasn’t like the weight was super heavy. This is the second time this has happened to me while unracking the bar during bench press (albeit it’s been over a year).

What am I doing wrong?