Arched Back

[oso0960]

I was watching the kid in the video in the other thread benching 500 and was wondering about his arch. I've seen arches even more dramatic than his but haven't stopped to ask this. How much does it actually improve the bench press in terms of weight? I see some massive powerlifters throwing up some big weights with very little arch, and a lot of skinnier ones with an incredible arch putting up big weights themselves.

 

[djeclipse]

If your ass is off the bench it is considered cheating and not a true Bench press.

Having an arch puts your body in an advantage, it shortens the distance the bar has to travel to make the lift.

 

[oso0960]

I understand the rules of powerlifting comps and the advatanges, but I'm wondering how much weight it actually adds to the lift? If that 18 year old lifted with the form outlined in starting strength, would he be able do even 450? 400?

 

[bran88]

I have seen that video, and that is a HUGE arch. It is actually suggested by some to have a slight arch in the back and a strong plant (of your feet) into the ground on heavy weight.

 

[oso0960]

I have seen that video, and that is a HUGE arch. It is actually suggested by some to have a slight arch in the back and a strong plant (of your feet) into the ground on heavy weight.

Yeah, this is basically how it is stated in Starting Strength. So do you guys think that kid would bench 400 or 450 with a slight arch over his massive arch?

 

[djeclipse]

Yeah, this is basically how it is stated in Starting Strength. So do you guys think that kid would bench 400 or 450 with a slight arch over his massive arch?

Why do you care?

 

[b fold the truth]

I understand the rules of powerlifting comps and the advatanges, but I'm wondering how much weight it actually adds to the lift? If that 18 year old lifted with the form outlined in starting strength, would he be able do even 450? 400?

I'm an idiot at powerlifting...but most of the people who do big arches are thin or women. It can shorten your ROM. It does NOT add weight to my bench though. I have my feet out in front and spread wide, so I can push BACK with my feet when I press. It felt strange to go from a HUGE ARCH AND FEET BACK to this position, but then MY numbers went up after a couple of weeks.

A powerlifter does not CARE what he can bench press without a shirt or feet up, no arch, etc... Because it doesn't matter. I don't care what I can strict overhead press...because I won't be competing with that form.

I've been benching with a shirt and better PL form for about 6 months now and my shoulders have never felt better, chest bigger, triceps stronger and bigger too. A few months ago I could bench with an arch and the strongest shirt you can find...and actually bench press LESS. So assuming that arching will get YOU more pounds on the lift is false.

 

[oso0960]

Why do you care?

Because djeclipse, I'm curious. I would like to know how much more weight powerlifters can lift with an extreme arch over the nonpowerlifting arch as stated in Starting Strength.

 

[oso0960]

I'm an idiot at powerlifting...but most of the people who do big arches are thin or women. It can shorten your ROM. It does NOT add weight to my bench though. I have my feet out in front and spread wide, so I can push BACK with my feet when I press. It felt strange to go from a HUGE ARCH AND FEET BACK to this position, but then MY numbers went up after a couple of weeks.

A powerlifter does not CARE what he can bench press without a shirt or feet up, no arch, etc... Because it doesn't matter. I don't care what I can strict overhead press...because I won't be competing with that form.

I've been benching with a shirt and better PL form for about 6 months now and my shoulders have never felt better, chest bigger, triceps stronger and bigger too. A few months ago I could bench with an arch and the strongest shirt you can find...and actually bench press LESS. So assuming that arching will get YOU more pounds on the lift is false.

That's exactly what I was looking for, thanks for clarifying B fold. A while ago when I kind of knew what I was doing, I wanted to lift like a powerlifter, I tried the huge arch (well, as much as I could while keeping my ass and traps on the bench..) for a couple of months everything tight, leg drive, etc. I also found no improvement in weight on the bench, I could only put up the same amount. I switched to the style you also use and found it much more comfortable while still maintaining a tight body with similar leg drive.

 

[b fold the truth]

That's exactly what I was looking for, thanks for clarifying B fold. A while ago when I kind of knew what I was doing, I wanted to lift like a powerlifter, I tried the huge arch (well, as much as I could while keeping my ass and traps on the bench..) for a couple of months everything tight, leg drive, etc. I also found no improvement in weight on the bench, I could only put up the same amount. I switched to the style you also use and found it much more comfortable while still maintaining a tight body with similar leg drive.

I've been sick and traveling A LOT lately so I haven't been doing a lot of video work, but I'll try to get some videos up soon of me "benching" so you can see me. When I was trying to arch I felt like I was the St. Louis Arch (McDonald's is on my brain though) but when I viewed the video it looked like I was completely flat back with my feet pulled back...lol.

When I got my feet out in front of me and wide apart, I finally went through a series of verbal cues that got me to drive my heels into the floor. I'll set up so the bar is about 4" above eye level when I unrack it and I take the bar down pretty low. When I drive with my legs...it can move it to where my eyes are directly under the bar.

 

[oso0960]

Definitely get those videos up, that would be great.