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Orthopedic surgeon Doctor Hooman Melamed demonstrates bench presses how to do various exercises the right way at Spectrum in Santa Monica on December 17, 2013. Melamed says people tend to arch their backs on weight benches, more so as they tire or as they increase the weight. That can lead to a torn annulus, the tissue that protects the discs in the spine. Most of the time those tears can heal themselves, but it can take a year, he says. How do I know? Because I did it, too.

One way to prevent that is to raise the legs into tabletop position, keeping your back flat on the bench.

Another bad move is bouncing the barbell off the chest, which also occurs more as people tire. If you cant move smoothly, and you cant complete at least 15 repetitions, you might be trying to lift too much weight, Melamed says.

Improper weight-lifting can cause sciatic pain, bulging discs and ligament sprains, he says.

Melamed recommends doing weight work at the end of a workout, when you are already somewhat tired and likely to use lighter weights. Its about having good form, and also you are warmed up so youre less likely to get hurt.

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