is arching a good idea?

[Madcow2]

Perform the exercise correctly using all mechanical advantage that comes from good technique that doesn't put you in jeopardy. Learn to bench properly. Learn to do all the lifts properly. Optimized technique will give you a good spat of quick progress in the weight you are handling - increased weight on the movement will carry over to more stimulus on the system and more muscle and strength over the period.

A good move would be to order Starting Strength which has in depth technique coverage and a lot of points on how to identify common flaws as well as coach the lifts. At a minimum at least read Arioch's really great and fantastically referenced writeups on the core lifts linked here which addresses a ton of technical issues as optimizing technique: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm#PART III: Exercise Descriptions

 

[|3ossman]

Take your feet up off the ground while in position.

Cross your legs over your hips.

Now do your benches and flyes using only pecs and delts.

please remove the quote "ancient wisdom" from below your avatar, thanks

 

[tay1506]

yeah i will work out technique on the bench after my 5x5 are over im doing good at just working pecs so it wont effect me any in the long run and thanks for the link madcow2 ill get on reading those right away!!!

 

[Madcow2]

There's actually no way to bench and keep it just working pecs. The reason it's good at developing the chest/pecs is due more to the heavy loads that can be applied that will recruit the pecs to a degree (along with a lot of other muscles) rather than a high level of direct pec activation for the exercise itself. Thinking about that, should give you all the impetus you need to work on your technique and accomodate more weight.

 

[Extra_Strong]

if your back is flat on the bench. you are doing it wrong!!
and if you think this works your chest better then having an arch back you are wrong!!

do me a favor and look in the mirror when you flex your chest now pay attention to the placement of your arms they will be in a position that would resemble decline bench press. this is the position that your chest is the strongest and in it best position.

and my arching your back during the bench it puts you closer to this position according to the angle of your arms to chest. Or arms to spine.

Your chest is evolutionarily developed to push down like when you see an Ape on all 4’s also you will notice his back arched.

This does not mean you can not still build a chest at different angles.. but this is the stronger more biomechanicaly advantages.
They say keep your back straight but what they mean is don’t bow it. Should never go lest then straight. More then straight is fine.

Also think about how the spine is arranged when your back or your head is leaned forward it gives space between the vertebrae

When It is arched. They are held tightly together and the muscles are contracted reinforcing the spine in this position.

 

[Anthrax Invasion]

Good post, ES.

 

[tay1506]

Yeah that was a good post thanks for the help man!

 

[Extra_Strong]

no prob. I was just hoping it sounded clear and painted a good picture for understanding.