Flat vs arched

[anthrax]

What's the difference - concerning safety, muscles involved, form, ...- between flat back and arched back ?

And when you should you use one over the other ?

[In most cases I have a arched lower back]

 

[help4john]

I have always been taught that an arched back with the major three is proper form. When in competition, all contestants arch their back when benching as it will increase ability to lift heavier. Squats is a must, do to injury prevention. Deadlifts....not sure if I can do them without the arch.

If training for rep's or cutting, I have noticed a number of benchers lying with back flat, feet on bench. Not sure if they benefit from this.

Hope this helps!

 

[cwick0]

arch=less movement/rom=more weight (too much stress on my back for me to hit bench like this)

flat=more movement/rom=less weight.

 

[anthrax]

Actually I was thinking of flat vs arched back for movements like front squat, DL, SLDL, BB rows where, unlike bench press, arching your back does not influence the ROM that much

 

[cwick0]

My fault, was speaking in terms of benching.

I think i predominately keep my back as straight as possible on all of my back and leg movements.

 

[b fold the truth]

On the notion of arching for the bench press...I actually believe that it can increase the ROM and emphasis on the chest muscles...if done properly. It is also A LOT safer for the shoulders. If it bothers your lower back...you need to strengthen it.

Squats...arch as hard as you can so that you keep as many joints stable as possible.

Deadlifts...Mine stays mostly flat through the movement. Not tightly arched and not rounded.

SLDL's...arched or flat.

Rows...arched or flat.

B True

 

[anthrax]

Squats...arch as hard as you can so that you keep as many joints stable as possible.

Deadlifts...Mine stays mostly flat through the movement. Not tightly arched and not rounded.

SLDL's...arched or flat.

Rows...arched or flat.

B True

Interesting !
Thx