Arch improvement?

[bblazer]

I have been trying to improve my back arch while benching, but haven't had much luck. I want to get a higher arch. Back bends, and using things like 12" rollers aren't getting things where I want them.

Typically when I bench, I lift my shoulders into position on the bench, then drive my hips along the bench to my shoulders. Then I try to lock my ass in place, and get more by pressing my shoulders to my ass.

Any ideas about stretches or other techniques I can use to help with my arch?

Thanks!

B-

 

[djeclipse]

I have been trying to improve my back arch while benching, but haven't had much luck. I want to get a higher arch. Back bends, and using things like 12" rollers aren't getting things where I want them.

Typically when I bench, I lift my shoulders into position on the bench, then drive my hips along the bench to my shoulders. Then I try to lock my ass in place, and get more by pressing my shoulders to my ass.

Any ideas about stretches or other techniques I can use to help with my arch?

Thanks!

B-

How do you know your arch isn't good enough already? It may feel like it's not good but it may actually be more than you are feeling.

For me it feels like my back is flat on the bench but I know I am getting a "arch" as I drive with my legs, keeping my ass on the bench as I press. It doesn't feel like much, but it is actually there.

Can you post a video of yourself benching so we can see what your form looks like?

Do you feel like you could be pressing more if you had more arch in your back?

Have a look at this vid if you haven't already seen it.


http://www.youtube.com/watch?v=lBNeeeTId1M

 

[bblazer]

Thanks.

I've seen that video. I would like to be bale to get my arch high enough so that a man's fist on end (think hammer) can slide between me and the bench. I do believe that given my equipment, and style, that I could bench more.

B-

 

[djeclipse]

Thanks.

I've seen that video. I would like to be bale to get my arch high enough so that a man's fist on end (think hammer) can slide between me and the bench. I do believe that given my equipment, and style, that I could bench more.

B-

Do you use a bench shirt?

 

[bblazer]

Do you use a bench shirt?

Titan F6.

B-

 

[fortunatesun]

I'm out of my depth here...I've come to the conclusion some time ago that I'm a flat bencher but it wasn't for lack of trying.

My impression was that, in terms of set-up, the bigger the arch you want, the more precise our foot placement has to be. I always visualized it as loading your body with potential energy ready to used as kinetic energy. Changing your arch changed the spot of contact you need with the floor.

Anyway, let me know if I'm off base in my thinking on this if you please.

The other thing, as Sebastian Burns, said, is to just take it one day at a time. Aim a little bit higher each workout.

 

[djeclipse]

Titan F6.

B-

I am clueless when it comes to benching with a shirt.

Maybe ask your question in the power lifting forum, or if you want PM me and I can point you in the direction of another board that may be able to help.