Learn to arch when you bench,sounds like a bad case of flat back to me, get them scapula pinched together, and push them hard into the bench, set your feet and really try to drive those shoulders into the bench.Heres a cool westside article that helped me I used to have the same problems staying arched and tight and keeping my shoulders pinned down.Used to get the same sore lumpy feel in my right shoulder too.


http://www.elitefts.com/documents/step_up.htm

and a good vid Wolf posted a while back too

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