posted Fri, 06/26/2015 - 02:32
2357
BENCH PRESS - to arch or not to arch that is the question!!!
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Just wondering from ones with experience, do you arch your back? Why? Why not? My friend who powerlifts in competitions suggests that I do because the bench is a multi muscle move. I would like to hear what you all have done and or do. Which way and why. Thanks
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An arch will add pounds to your lift-it effectively turns a flat bench into a decline one.If you like to bring the bar lower than the pecs(narrow grip tucked elbows) the a big arch will really assist.
If you like to bring the bar a little higher (wider grip flared elbows ) the a big arch may not be as usefull to you.
mel hennessy ,big jim williams and doug young all had little to no arch,fairly wide grip flared elbows bringing the bar to mid pec.
konstantinov, Sarychev big arch narrow-ish grip bar lower on torso.
All said with the proviso that there are exceptions to every rule.
I try not to arch as it puts too much strain on my obliques especially the right one
If you look like an excercism is being preformed on you... Your arching too much. I arch about two inches, just enough to get some leg drive going for heavy weights.
Gym junkie is correct a slight arch with the shoulder blades pulled back puts more stress on the pectoralis and less on the anterior deltoid some people can never master this hence so many people have shoulder issues from benching and no chest development
Arching in powerlifting is necessary. Arch combined with wide grip, and dropping the bar low on the chest decreases distance the bar needs to move to count as rep. Every cm counts when competing for these events and good technique can add quite a bit to your max.
For chest developement and bodybuilding of course it is not ideal. I arch just enough to get the shoulder blades as the main contact on the bench, along with the ass of course.
Thanks for the explanation
TronThis just looks like future back problems to me
lol - think my spine would snap doing this kind of arch!
I was looking for this! how do you always have something appropriate for the moment?
TronToo much time spent on the internet I guess lol
Lol, if he gets the bar off the rack and moved forward....his rep is complete!
Aahhhhahahahahhahhaahaa.....that's exactly what I want to avoid.....
TronI mean it just can't be good for the back lol.. WOW
Maybe an inch or two and only to get my legs under me and stable. Personally, if I get a lift, arch my back a lot, bounce off the chest, don't come all the way down or the spotter even thinks about touching the bar it doesn't count as a lift. I'm not a powerlifter so don't know what rules apply to them. Those are my own rules after watching countless tools do all sorts of contorted movements just to say they benched XXX. I call bs on it.
Lol I see those guys half repping, and I have even been told not to go down all the way because it will cause injury to the shoulders. Thanks for input
Half repping works if it is done in the bottom half. Its the guys that half rep at the top that make me shake my head.
A little bit of a arch is ok (slight arch) don't look like a rainbow .. A light arch drives the shoulders into the pad in turn helping to give a better bench . I feel it isolates my chest better provides more stability overall that's my 2 cents
Isolation of the chest is what I was reading, this is accomplished by benching like a bodybuilder vs a power lifter. I was unsure as to which to do because mixed reads. The way you guys have described is like how I have always benched and is the way that was described to me when reading different articles, I was just curious to see what has worked for everyone. Thanks for the input