could be bad form

I don't get back pain

when bent over on bench get lower move leg out to the side more that lowers your back and pull your elbow to your side pocket lower the weight slow muscle tension is the key to muscle trophy which gains muscle. Always slow more time under tension the better. And on last rep hold as long as you can and feel the burn.

use less weight. Work your way up

my whole body it's always in pain, idk lol

any solution ?

me too man