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.
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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.
A
Anthrax Invasion
Guest
That doesn't put your spine in it's strongest position, so I don't know what you're talking about. The spine is strongest when the natural curvature of it is kept. Excessive arching or rounding is damaging to the spine.
well all sounds good and i dident say it wouldent work my shoulders i think it was working them more than it should because thats what i was mostly pushing up with and this is awsome i bet im gona blow my bench out of the water next time i try probly go up like 20 lbs. The only reason ive never had good form is because of stupid football coaches that said always keep ur back flat. Now wonder we never one.
wnt2bBeast
New member
LOLbignate73 said:
if your goal is to build a chest then do NOT arch but you should be tucking your shoulder blades
and for christs sakes keep your damn feet on the ground
BiggT
New member
It is all goal related. There is really no reason for a bodybuilder to arch when benching. However, if you want the biggest bench you could possibly have, then learn how to properly arch. The key word is properly, a correct arch is NOT Joe Blow the gym rat with his ass a mile off the bench putting up 275 for a couple of reps with his spotter molesting the bar screaming "it's all you", lol.
It blows my mind that people take their feet off the ground to bench also. It is a compound, multi-joint movement. There is no possible way to only use your pecs to perform the lift. As far as power output, I like the firing the cannon on a tight rope example, and I will just leave it at that.
It blows my mind that people take their feet off the ground to bench also. It is a compound, multi-joint movement. There is no possible way to only use your pecs to perform the lift. As far as power output, I like the firing the cannon on a tight rope example, and I will just leave it at that.
Extra_Strong
Well-known member
Anthrax Invasion said:
um would it be strongest when all the muscles around it were flexed??
arching your back causes you to flex these muscles...
wnt2bBeast
New member
Anthrax Invasion said:
there has been some debate among powerlifters about excessive arching..there really havent been any definitive answers on the matter..
there are some very strong flat backed benchers and there are also some very strong arched benchers...
Bill Crawford world record holder in te 275's has a big arch-if it put him in a weaker position do you think he would contiue to use an arch?
wnt2bBeast
New member
Dial_tone said:
kinda like how id like to stay in that ass in ur avii for about a week lol
For powerlifting, you need to get into a position where your shoulder blades are pulled tightly together and your back is arched with your butt still on the bench. By getting into this position it helps to bring in lats and other muscles to help with your lift, and stablizes your body. For bodybuilding, you may want to directly work your chest more and keep your back flatter.
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
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
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
Well-known member
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.
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.
A
Anthrax Invasion
Guest
Good post, ES.
Extra_Strong
Well-known member
no prob. I was just hoping it sounded clear and painted a good picture for understanding.
