Benching with an arched back.

Discussion in 'Training Forum' started by Tiny giant, May 24, 2019.

  1. Tiny giant

    Tiny giant Junior Member

    I am seeing more and more people in the gym benching with an extreme arched back. I mean their ass and shoulders are the only thing touching. I was on the powerlifting team in high school and a couple years after I competed and never saw anything like this before. None of my coaches taught or practiced this. So what is the deal?
     
  2. bornSkinny

    bornSkinny Member

    You were on a Powerlifting team and you don’t understand powerlifting?
    It’s legal. You can lift more weight.
     
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  3. T-Lab

    T-Lab Member

    Start with google. Something like. I dunno. Let’s say. Arched back bench press.
     
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  4. Mdubbs

    Mdubbs Member

    Yeah I'm confused aswell. You were on a powerlifting team and never taught to arch?
     
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  5. Mac11wildcat

    Mac11wildcat Member AnabolicLab.com Supporter

    I think he’s referring to the extremes it’s being taken to.

    If your goal isn’t simply getting white lights in a PL meet its fucking useless.
     
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  6. Tiny giant

    Tiny giant Junior Member

    I’ve never saw it like this. I think my back would cramp.
     
  7. Mdubbs

    Mdubbs Member

    This seems legit to me. giphy.gif
     
  8. Mac11wildcat

    Mac11wildcat Member AnabolicLab.com Supporter

  9. Test_Subject

    Test_Subject Member

    Arching your back is counterproductive unless you're specifically training for a PL meet, IMO. It limits the range of motion of the movement (which is the point of arching) which robs you of some of the muscle and strength building aspects of the exercise.

    Benching with a flat back and retracted scapulae is going to give you greater time under tension by a large margin and hit your chest and triceps harder.
     
  10. Mdubbs

    Mdubbs Member

    OP stated that he trained with a powerlifting team.
     
  11. Test_Subject

    Test_Subject Member

    Yeah, I was a bit confused why he didn't know about the back arch thing. It's pretty common knowledge that a wide grip and arched back is the most effective way to move the most weight on the bench press.

    In women's powerlifting it's pretty obscene. They move the bar like six inches. They exploit the rules to the point that it's just silly.
     
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  12. LeoTC

    LeoTC Member

    When you arch the goal is more to arch through the thoracic spine. It shortens the range of motion, puts your chest into a position that somewhat mimics a decline press, and better facilitates driving through the legs.

    All of which allows you to move more weight.

    Seriously though, I feel more stable arched as I can brace harder as well. Nothing wrong with it at all.

    If I want to press flat I'll hit DB or a CP.
     
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  13. mp46

    mp46 Member

    DB = Dumbbell
    CP= ???
     
  14. LeoTC

    LeoTC Member

    Chest Press...
     
  15. So your foot coming off the ground disqualifies your lift attempt, but you can arch your back and do other shit that makes it easier...sounds dumb af. They should ban the arched back bs.
     
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  16. LeoTC

    LeoTC Member

    Long as your ass, shoulders, and head are on the bench it counts.

    Even if it's only four inches, watching a sub 200Lb guy move over 400Lb is kinda nuts.

    Generally you're not seeing that extreme arch though, in my experience anyway.
     
  17. That’s definitely impressive, I’m not bench pressing 400lbs arched it’s just odd that if your foot comes off the ground they disqualify your lift but the arch is cool.
     
  18. Tinytim

    Tinytim Member

    A small arch is fine, however it always seems like someone gets the idea to take it to an unnecessary extreme provoking attention. " look at me everybody" outside of competition i dont see the point. Incorrect movements on flat bench have a greater possibility for injury
    i bet 9 out of 10 flat bench on Mondays.
     
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  19. Tiny giant

    Tiny giant Junior Member

    I did and we arched but the extreme of what people I
    I do to but to look like have of the McDonald’s arch is what I am not getting. That was all I was saying.
     
  20. mp46

    mp46 Member

    Ufpwrlifter on YouTube. Like 150lbs and benching 400+