Arching your back while benching...

[ChinkNasty]

I was just wondering how many of yall arch your back to some degree (ie like PLers) when you bench...for those of you that don't do it, why?

CN

 

[JeSt3r]

i do it and i try not to....because when i get to my failure rep i arch my back wayyyyyyy to much and it begins to hurt....now i bench with both feet on the bench

 

[ChinkNasty]

yea...I've heard that people who arch their backs minimize the distance they have to move the bar (which, if they grip the bar with the appropriate width, is true) and I've seen many powerlifters doing this and I agree with this point, but I've been lifting for a long time and have always been told/avoided arching my back...more recently I've heard that people who don't arch really hurt their cuffs and shoulders...I tried arching my back 2 days ago and put up 315x3...a PR for me but I'm wondering what yall think...

CN

 

[Luciano_]

I do a little arch when benching, trying to keep the movement as compound as I can. But anyway I am benching no more than 130 lbs, so, not a big deal ...

 

[wnt2bBeast]

i do it and i try not to....because when i get to my failure rep i arch my back wayyyyyyy to much and it begins to hurt....now i bench with both feet on the bench

you need your feet on the floor..try squeezing the bench with your thighs may help to keep ur ass on the bench!!!

 

[big4life]

I do it when I bench. I had to go to this style after my shoulder injury, and I wish that I had done it before. It makes a world of difference on my shoulder.

 

[ChinkNasty]

I do it when I bench. I had to go to this style after my shoulder injury, and I wish that I had done it before. It makes a world of difference on my shoulder.

yea I ask this question also because I've had this nagging, sharp pain in my right anterior deltoid for about 3 weeks now...real bitch...doesn't really ever hurt while I'm working out but when I'm finished I'm in a ton of pain...as for arching your back I think I'll give it a try for a couple weeks

thanks bros,
CN

 

[big4life]

yea I ask this question also because I've had this nagging, sharp pain in my right anterior deltoid for about 3 weeks now...real bitch...doesn't really ever hurt while I'm working out but when I'm finished I'm in a ton of pain...as for arching your back I think I'll give it a try for a couple weeks

thanks bros,
CN

Keeping my elbows tucked in like powerlifters do, and icing my shoulder right after the workout helps a ton.

 

[jcp2]

yup, been trying to do it quite a bit, but i am getting into powerlifting, let me tell you trying to get and stay in a the position to do a bench properly for a powerlifting point of view isn't all that easy.

 

[ChinkNasty]

yo big4life, how far up does your back arch? it seems that when I arch, I get a minimal raise from my lower back/hips whereas I see other PLs in there really getting their lower back and hips off that bench. Also, that 'tucking' your elbows in suggestion...do you mean keeping the elbows close to my body (that is, closer to my body than my wrists)? I've tried to tuck and contract my lats but it just seems like I get weaker and weaker as I move that bar towards my chest (like it seems fine when I get that weight off but as I lower it I just feel like its about to crush me...)

CN

 

[big4life]

When I arch my back it is not that much, just a slight arch, but I am not trying to push the weight they are either. As for tucking my elbows, yeah I had to practice keeping my lats contracted also. It felt odd at first, but the more I do it the easier it is for me. I will still catch my form slipping back to bb form if I don't concentrate.

 

[ChinkNasty]

When I arch my back it is not that much, just a slight arch, but I am not trying to push the weight they are either. As for tucking my elbows, yeah I had to practice keeping my lats contracted also. It felt odd at first, but the more I do it the easier it is for me. I will still catch my form slipping back to bb form if I don't concentrate.

aight bro, thanks for your help...

peace

 

[WalkingBeast]

It all depends on your goals really. Im really niether a powerlifter or bodybuilder, just a weightlifter so I incorporate many ideas into my training. I usually bench pretty flat backed, but more and more Ive been trying to get a slight arch because it seems to help me get under the weight more efficiently. Nice PR! Good luck finding what works for you!

 

[b fold the truth]

I arch...it is MUCH safer. Less shoulder rotation, shoulders are back, and the spine is actually in a more of a natural state. Remember that the spine is not straight...it ARCHES!!!

Your butt should NEVER come off of the bench. Arching and bringing your butt off the bench is two completely different things. Feet on the floor...always...much safer as well.

B True

 

[Debaser]

I arch...it is MUCH safer. Less shoulder rotation, shoulders are back, and the spine is actually in a more of a natural state. Remember that the spine is not straight...it ARCHES!!!

Is it really a more natural state for the spine? Some of the arches I see powerlifters perform are pretty extreme. I'm not saying if this is unsafe or not, but if I were to say "natural" I would define this as the resting state of your back on the bench, no exagerrated arch or flattening of the lower back.

 

[Debaser]

yea I ask this question also because I've had this nagging, sharp pain in my right anterior deltoid for about 3 weeks now...real bitch...doesn't really ever hurt while I'm working out but when I'm finished I'm in a ton of pain...

Perhaps you should look into why this pain occurs and what you can do to solve it, rather than simply working around it.

 

[b fold the truth]

Is it really a more natural state for the spine? Some of the arches I see powerlifters perform are pretty extreme. I'm not saying if this is unsafe or not, but if I were to say "natural" I would define this as the resting state of your back on the bench, no exagerrated arch or flattening of the lower back.

For myself...I can say yes. For others...I cannot comment.

I can not arch like a lot of the women and SMALLER men do in powerlifting contests now days. I don't think that I was meant to bend that far backwards.

It is safer and for sure should be more natural to have an arch. Not the kind where you can put a football between your spine and the bench...but for sure an arch. I can not tuck my shoulder blades unless I have an arch as well.

B True

 

[ChinkNasty]

alright guys...thanks for all the input...thats a good point you bring up b fold, I never really thought of keeping my butt on the bench cos it always looks like all the other PLs throw their entire back/hips off that bench when they're arching...personally I can't get much of an arch anyways (hips off or on the bench...) but I agree with you in having some kind of back arch...and pinching the lat thing...yea, gonna need to work on that

peace,
CN

 

[cwick0]

my back is pretty flat on the bench, very minimal if any arch. Fortunately i havent had any shoulder injuries so i havent had to arch a whole lot yet. Although, i do try to squeeze my lats and keep my elbows tucked in.

 

[anthrax]

I arch...it is MUCH safer. Less shoulder rotation, shoulders are back, and the spine is actually in a more of a natural state. Remember that the spine is not straight...it ARCHES!!!

Your butt should NEVER come off of the bench. Arching and bringing your butt off the bench is two completely different things. Feet on the floor...always...much safer as well.

B True

I thought you should contract your abs to preserve your spine ?

 

[bignate73]

I thought you should contract your abs to preserve your spine ?

not sure what your question is. that is the case when vertical and load is going through your spinal column. in this case you are horizontal and load is directed through your arms to your shoulder blades. spine is irrelevant.

 

[anthrax]

I thought you should hold your breath and contract your abs on the concentric portion.... which - in my case - tends to prevent my back from arching

 

[b fold the truth]

I thought you should hold your breath and contract your abs on the concentric portion.... which - in my case - tends to prevent my back from arching

Never contract your abs...

Push them out against a belt (if you are wearing one) on the squat, bench, and deadlift.

B True