Excessive Back Arching on Bench Press

[Kaladin]

I personally can't stand watching these little dudes arch their backs to the point where their dick is where the bench originated just to lift more. It looks retarded and leaves alot of potential for injury. Can somebody give me a reason for doing this other than padding ones ego? This is a serious inquiry.

 

[Perrin Aybara]

Are you talking about a competition legal arch or just some clown at the gym with their ass off the bench ego lifting?

 

[Kaladin]

Are you talking about a competition legal arch or just some clown at the gym with their ass off the bench ego lifting?

Clowns at the gym. I understand a slight arch, but can you explain to me what the regulations are for competition? What is considered legal, and what is just someone being an asshole?

 

[Perrin Aybara]

Clowns at the gym. I understand a slight arch, but can you explain to me what the regulations are for competition? What is considered legal, and what is just someone being an asshole?

Well, it's depends on the federation. Generally the rules are feet planted on the floor (some require heels can't leave the floor and some you can be on your toes), ass can't leave the bench (universal rule) during the lift and some (not all) require your head to stay down, too. Then there are rules on grip width. Plus commands for down, press and rack.

Someone super limber can exploit the rules by making a huge arch to seriously reduce the range of motion. As long as all the rules I mentioned are followed it's legal. I mean I guess if you're limber and going for records you'll do what you can.

The average gym clown just does a bouncing hip thrusting bench like you're describing. Ass six inches or more off the bench after they rebound the bar off their fragile chest and use their hips to launch it back up. Definitely not legal. The other way I described is kind of being an asshole, but it's competition legal.

 

[Kaladin]

Thank you. That is exactly what I was getting at. I didn't know if these guys were potentially "training" or just ego lifting. I'm glad someone with your experience in powerlifting agrees that it's being an asshole and it's not just me being judgemental.

 

[Perrin Aybara]

It's within the rules, so it's whatever, I guess. Doubt I'd see anyone in my weight class doing it anyway. Mostly smaller guys and women from what I've seen.

 

[Johnny442]

Hell, I wish my old fat ass could get a big arch on the bench! Might help my pathetic number!

 

[insaiyan93]

It's within the rules, so it's whatever, I guess. Doubt I'd see anyone in my weight class doing it anyway. Mostly smaller guys and women from what I've seen.

It's always the smaller people that do it.
If the bigger guys could get that kind of arch going their bellies would be higher than the bar haha

 

[Les]

It's always the smaller people that do it.
If the bigger guys could get that kind of arch going their bellies would be higher than the bar haha

Hey I resemble that remark

 

[insaiyan93]

Hey I resemble that remark

no hate intended, im a big boy myself lol

 

[Mayne]

Both slim and fat people can arch it's up to practice/what your body can do... I have seen fat and I mean 130 kilo 5'9" with half the rom I have. Check Kirill Sarychev for a rather colossal person with an arch and Rostislav Petkov for a slim both are world record holders in their respective federations and weight class and both are exceptional powerlifters, it's not really an asshole move it's pretty much what makes the sport, like monkey arm deadlifter.

 

[Kaladin]

Both slim and fat people can arch it's up to practice/what your body can do... I have seen fat and I mean 130 kilo 5'9" with half the rom I have. Check Kirill Sarychev for a rather colossal person with an arch and Rostislav Petkov for a slim both are world record holders in their respective federations and weight class and both are exceptional powerlifters, it's not really an asshole move it's pretty much what makes the sport, like monkey arm deadlifter.

I wasn't asking for the sport. I was asking about regular people in the gym (smaller men) who do it. I wanted to know if there was an actual practical application or if it was mainly for ego lifting, which to me makes you an asshole. I'm a firm believer in only lifting weights you can control and using good form. There is nobody you should need to impress at the gym besides yourself.

That being said, in competition, if everyone else is allowed why wouldn't you use an advantage? It's the same as someone attempting a show natty- youre not using every advantage on the playing field and your chances of winning aren't going to be as high.

 

[xy5jn0]

I wasn't asking for the sport. I was asking about regular people in the gym (smaller men) who do it. I wanted to know if there was an actual practical application or if it was mainly for ego lifting, which to me makes you an asshole. I'm a firm believer in only lifting weights you can control and using good form. There is nobody you should need to impress at the gym besides yourself.

That being said, in competition, if everyone else is allowed why wouldn't you use an advantage? It's the same as someone attempting a show natty- youre not using every advantage on the playing field and your chances of winning aren't going to be as high.

I'm an asshole. Lol. I usually stick to good form but will use my "air ass arch hip thrust move" to break plateaus sometimes. It's more mental for me and once I've gotten a weight it makes it easier for me to get it regularly. Totally illegal but I'm only competing with myself. Besides chicks dig that inverted dick thrust move. Lol

 

[Kaladin]

I'm an asshole. Lol. I usually stick to good form but will use my "air ass arch hip thrust move" to break plateaus sometimes. It's more mental for me and once I've gotten a weight it makes it easier for me to get it regularly. Totally illegal but I'm only competing with myself. Besides chicks dig that inverted dick thrust move. Lol

Okay, so there is a practical application in the fact that after controlling the weight with bad form, it makes it easier to achieve later on? For you at least? That's all I want to know. I don't like sounding extremely judgemental, trying to understand this "art form" more

 

[Perrin Aybara]

Both slim and fat people can arch it's up to practice/what your body can do... I have seen fat and I mean 130 kilo 5'9" with half the rom I have. Check Kirill Sarychev for a rather colossal person with an arch and Rostislav Petkov for a slim both are world record holders in their respective federations and weight class and both are exceptional powerlifters, it's not really an asshole move it's pretty much what makes the sport, like monkey arm deadlifter.

Welcome back. I've read a lot of your posts from before my time here and it'd be awesome if you stuck around. We've got our own section now.

trying to understand this "art form" more

By "trying to understand" do you mean you're ready to cross over to powerlifting? I feel like joining us would be the best way to understand, lol. You've already got the aesthetics, seems the next logical step is getting stupid strong.

 

[xy5jn0]

Okay, so there is a practical application in the fact that after controlling the weight with bad form, it makes it easier to achieve later on? For you at least? That's all I want to know. I don't like sounding extremely judgemental, trying to understand this "art form" more

Well for me it does. I'm not sure about everybody. It's just like ok I've done this so I can do it again and again. It's like blazing the path kinda. Then it gets easier and the form follows. I'm not a competition lifter. I don't pause and probably never will. I lower the bar slow on my first rep but when it touches my chest I fire it right back up. Then yhe folllowing reps are usual pace.
I also have to lift heavy shit every week. I think it helps your CNS get used to it or something.
I'm probably totally wrong but it works for me.

 

[Perrin Aybara]

Well for me it does. I'm not sure about everybody. It's just like ok I've done this so I can do it again and again. It's like blazing the path kinda. Then it gets easier and the form follows. I'm not a competition lifter. I don't pause and probably never will. I lower the bar slow on my first rep but when it touches my chest I fire it right back up. Then yhe folllowing reps are usual pace.
I also have to lift heavy shit every week. I think it helps your CNS get used to it or something.
I'm probably totally wrong but it works for me.

What you're describing is pretty risky injury wise. To get the "CNS getting used to it" effect you're looking for you'd be much safer and better off either with a Slingshot, doing board press or using chains to overload the lift. The Slingshot is my favorite of the three because it lets you move heavier weight through the full range of motion. For me it was a key part in finally benching 405lbs recently.

 

[xy5jn0]

What you're describing is pretty risky injury wise. To get the "CNS getting used to it" effect you're looking for you'd be much safer and better off either with a Slingshot, doing board press or using chains to overload the lift. The Slingshot is my favorite of the three because it lets you move heavier weight through the full range of motion. For me it was a key part in finally benching 405lbs recently.

I just got one last week. Takes a little getting used to but I like it. Thanks for the suggestions. I'll try to incorporate them.

 

[Kaladin]

By "trying to understand" do you mean you're ready to cross over to powerlifting? I feel like joining us would be the best way to understand, lol. You've already got the aesthetics, seems the next logical step is getting stupid strong.

I think you might be on to something here

 

[Perrin Aybara]

I just got one last week. Takes a little getting used to but I like it. Thanks for the suggestions. I'll try to incorporate them.

Watch Mark Bell's Youtube video on how to wear it. I was doing it wrong for a long time. Not bad wrong, but it made a difference.

As far as incorporating it I used it on a separate day than my main bench day. I'd just come in on Wednesday (deadlift day) do 5x5 touch and go bench with the Slingshot as heavy as I could go and still get smooth reps. Then Friday I'd do my main bench day with dumbbell overhead press after. Then Monday very high rep (sets of 30) bodyweight dips. This worked very well for me. Just to give you some ideas.

I think you might be on to something here

You're new, so there's all kinds of progress to be made. Even on PCT and post cycle you should be able to make great strength gains. Plus you're a reader and a thinker, so there's that whole element of powerlifting that involves planning and figuring out how to progress you'll probably enjoy. Just stay on top of your diet and you'll stay lean.