Please Scroll Down to See Forums Below today i was doing my 5x5 and i was on the fifth set and fifth rep and dident have a spotter not a good idea i know, but i had no choice. I was doing 210 lbs on bench and i got stuck and i was pushing as hard as possible up and nothing would happen and the bar just kept getting closer to my neck so on one last try i arched my back and pushed and the bar flew up in the air like nothing. That was the first time ive ever arched my back ive seen people do it but it just looked painful and i realized if i did that my bench would go from a now 250 to probly about 270.
is arching a good idea?
- Thread starter tay1506
- Start date
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.
Cross your legs over your hips.
Now do your benches and flyes using only pecs and delts.
A
Anthrax Invasion
Guest
Keep the natural curves of your back. Don't arch excessively. Make sure your ass stays on the bench. Plant the feet firmly on the ground in order to maximize strength and increase progress.
What anthrax said. If you keep benching wiht your butt off the bench your going to injure yourself.
I have a friend who always benches with his ass seriously 6"+ off the bench when he gets to heavier weight (~225). If he learned to do it right- I bet he couldn't rep 185. Too bad he doesn't listen.
I have a friend who always benches with his ass seriously 6"+ off the bench when he gets to heavier weight (~225). If he learned to do it right- I bet he couldn't rep 185. Too bad he doesn't listen.
MsBeverlyHills
New member
bignate73 said:
true. powerlifters arch.
Guinness5.0
New member
That's the form you should've been using all along. Welcome to the world of proper benchingtay1506 said:
BTW you're fooling yourself if you think you can take your shoulders out of a bench press. Embrace the notion of using lots of muscle groups to bench. your lats should feel worked after benching as well. Remember, the body functions as a system, not as a hodge-podge of individual parts haphazardly strung together.
calder
New member
As other have said, you should have an arch on your bench press. Your butt obviously needs to be stay on the bench.
Bench technique is very important to optimize your lift. It is seldom discussed. You should drive your feet into the ground and you should be using your legs to drive yourslf into the bench.
Bench technique is very important to optimize your lift. It is seldom discussed. You should drive your feet into the ground and you should be using your legs to drive yourslf into the bench.
Extra_Strong
Well-known member
it pust your spine is its strongest position. It also puts you an a position to use more of your chest.
