Bench press

[Ozz2001]

Your back should be ARCHED !!! Your butt should not leave the bench.
shoulder blades together. your traps and you but should be all that touches the bench. well you can rest your head .. and legs like said before..
when you back is arched. it is in its stronges postion..

If you back is flat.. on the bench you are doing it wrong.!!!

here .. look at this.. The Bench Press http://www.elitefitness.com/forum/showthread.php?t=397331[/QU

Well i am sure i arch mine some too.What i was geting at was people that pick there ass up off the bench on there tippytoes to push weight is just crazy! If you got a solid benchpress there no need to do it unless your showingoff,or stuck.I benched 275 got it on tape and my body is still soild on the bench.Thats all chest there! Just my opinion,to each is own! When you ask for opinion's thats what you get different ones! lol nice thread link..right back to here to funny....

 

[ilpadrone]

second this one. if you want a massive bench, you got to learn to arch your back. squeeze you shoulder blades together to create a stable platform for your body on the bench. arch your upper and lower back as hard as you can. KEEP YOUR ASS ON THE BENCH. tuck your feet under you...

I got into powerlifting at 17 y/o and I have trained with guys here in holland
that bench 500Lbs+ and we always:
1) keep our feet stable on the ground, +-shoulderwide, a bit behind your knees
2) shoulders flat on the bench
3) back arched good, but ass on the bench!

I know you didn't asked for it, but try practice your breathing, this helped me
a lot to handle more weight. I see too many fail with this so;
1) Breathe in as much as you can on the way down (linearly, reaching max volume in the lungs when you tip your chest)
2) Keep that breath in only short!-till you're over your dead-point, then
immediatly start exhaling by letting escape the air controlled (making sort of TSSSSSS sound)

Good Luck, SF

 

[cwick0]

keep your ass on the bench!!!!!!!!!!!!!!!
move your feet further behind to help keep your but down .. otherwise the lift is no good if your ass comes off the bench!!!

ENOUGH SAID!

 

[Akahpellah02]

i heard that when u arch ur back the reason why it is easier is because u are making the distance you have to lift the weight much smaller... for real strength gains in your chest ur back should stay flat imo

 

[Extra_Strong]

i heard that when u arch ur back the reason why it is easier is because u are making the distance you have to lift the weight much smaller... for real strength gains in your chest ur back should stay flat imo

it will not effect the chest as much. if you are flat..
you always should arch your back.. is it how the body it made it is most effectiant. you should try doing incline with your back straight.. good luck with that..

 

[DaPit26]

i try not to arch except for maybe that one last extra rep. I'm benching 360 now at the end of my set and when i arch with that much weight i always feel a shitty pull in my lower back. that's why i really don't try and arch unless if i really have to. i may arch on a maxout though. It just seems that if you want to build your chest, don't cheat.

 

[bignate73]

you definitely shouldnt be putting an arch in your back halfway or at the end of a set. set yourself in place and lift the weight, no compensating by shifting positions midway through. thats asking for injury.

 

[wnt2bBeast]

you definitely shouldnt be putting an arch in your back halfway or at the end of a set. set yourself in place and lift the weight, no compensating by shifting positions midway through. thats asking for injury.

im not sure how he can set an arch holding ANY weight in his hands let alone 365?????lol

 

[rbtrout]

I've only read that arching only your back is a good way to go. Your butt should stay on the bench, according to all of these sources. I arch my back a bit, but keep my butt on the bench.

 

[lilpumper]

ass on bench. we laugh at the people at the qym that take there ass off the bench, its the wrong way and if you have to do it then your doing to much weight and need to go down in weight in order to do it correctly