Bench: Arch or No Arch?

Bastige · 05-24-2007, 03:21 PM

I have tried arching my back on bench a while back, and it didn't seem to help my bench any, but I never practiced with it. I tried it the other day and the next morning my back was killing me. Any body perfer to arch their back ? Pros/Cons of each?

MikeX · 05-24-2007, 03:27 PM

I tried an arch yesterday, I thought I had it good but it didn't really help and now my back's hurting today too. Any tips?

John Prophet · 05-24-2007, 03:28 PM

then just use a mild arch.

a mild arch is really just maintaining a "neutral" spine which would be anatomically correct, lol

IMo one has to go thru some weird manipulations to make their back lay flat on a bench. Remember, the spine is already curved

this is as flat as you should ever be (Olympic great, John Davis) http://web.archive.org/web/200601291...sProfile3.html

Notice there is daylight between his low back and the bench

this is old school GREAT Lamar Gant showing a nice arch http://www.benchpresschampion.com/CHAMPIONS2/Gant.jpg

if u arch too hard at first the back can sort of cramp up and get sore etc. Mine does it on occasion...stretch and warm it up some before u lift

MidwestMonster · 05-24-2007, 03:29 PM

I'm taking it as you powerlift since you posted in here.

Powerlifters bench with archs in their backs (to reduce ROM), and belts. Arching takes awhile to get used to, but do what you want. I'm not forcing you to bench with an arch in your back.

miketl · 05-24-2007, 04:10 PM

arching helps alot if done correct.it just takes pratice if your not use to it thats all.

breathingmurder · 05-24-2007, 06:17 PM

Don't try to overdo it the first time. It also helps to stretch beforehand if you are going to be doing a major arch.

Personally I just use a mild arch because that's what feels comfortable. I've tried a bigger arch but the reduced ROM never seemed to help that much because the arch felt so awkward. Some people are just naturally more flexible than others.
A lot of big benchers don't use a huge arch. Of course a lot of them have bellies I guess.

ArchDukeOfTops · 05-24-2007, 08:55 PM

Huge arches help more in shirted benching. You have to really be good at an arch to make it work for you raw. Start with a little arch, make sure you get really tight, but don't arch so much it takes you out of your groove.

Some of the best raw benchers you see are fairly flat back and touch relitively high. Personally I arch the same raw and shirted because I repeated the same technique so much it just comes natural now.

Bastige · 05-24-2007, 10:19 PM

I was taught to keep my back flat and push my back through the bench. I'll try the mild arch tomarrow and see how it feels. A big arch feels pretty unstable for me, but maybe its just because I'm not used to it.

Bastige · 05-24-2007, 10:23 PM

Quote:

Originally Posted by John Prophet

then just use a mild arch.

a mild arch is really just maintaining a "neutral" spine which would be anatomically correct, lol

IMo one has to go thru some weird manipulations to make their back lay flat on a bench. Remember, the spine is already curved

this is as flat as you should ever be (Olympic great, John Davis) http://web.archive.org/web/200601291...sProfile3.html

Notice there is daylight between his low back and the bench

this is old school GREAT Lamar Gant showing a nice arch http://www.benchpresschampion.com/CHAMPIONS2/Gant.jpg

if u arch too hard at first the back can sort of cramp up and get sore etc. Mine does it on occasion...stretch and warm it up some before u lift

Wow, That arch is amazing. I don't think I'll ever be flexible enough to have an arch like that.

SiZzLaX · 05-24-2007, 10:45 PM

I use a slight arch when I'm having troubles with my last rep and it helps me get the rep up like it was my first o.o.

Does anyone know if arching is more "uneffective" on your pecs/tris? seems like i'm using my whole body whenever i do it. I feel like im cheating the pecs.

ArchDukeOfTops · 05-25-2007, 06:09 AM

Quote:

Originally Posted by SiZzLaX

I use a slight arch when I'm having troubles with my last rep and it helps me get the rep up like it was my first o.o.

Does anyone know if arching is more "uneffective" on your pecs/tris? seems like i'm using my whole body whenever i do it. I feel like im cheating the pecs.

Its definatley geared more to using your whole body with leg drive and all. If your goal is to islolate this or that then arching isn't for you. If you want to move the most weight however, it can be worth the time and hard work learning to do it.

sborg · 05-25-2007, 08:33 AM

Quote:

Originally Posted by SiZzLaX

I use a slight arch when I'm having troubles with my last rep and it helps me get the rep up like it was my first o.o.

Does anyone know if arching is more "uneffective" on your pecs/tris? seems like i'm using my whole body whenever i do it. I feel like im cheating the pecs.

This is a bodybuilding question. The arch is used to decrease your ROM and increase your numbers. "Cheating the pecs" is not a concern. If it was a concern, I would just bear in mind that a decline press activates more pectoral fibers than a flat press. Of course, there is no accounting for the tuck...

With regards to the OP, arching is not guaranteed to increase your bench overnight. It certainly didn't for me. If you train the arch, though, your arched bench should move past your flat-backed bench. If you quit training with a flat back your arched lift will destroy your flat lift. That's what happened to me, so now I train them both and the disparity is not so great. The flat work does serve to keep me strong off the chest on a paused, arched lift, but there is little advantage in that because I am limited by my lockout strength.

TheBigKid · 05-25-2007, 11:48 AM

I think you should do whatever feels comfortable for you. I bench with an arch because that's just what I've always done. I never even knew I was arching or anything before some of my friends pointed it out.

vegasdsm · 05-25-2007, 01:39 PM

my arch allows for about 3-4" off the bench (enough for a fist to go between my lower back and the bench)....

going higher for me really stresses my back....

good leg drive w/a good arch helps w/the heavier weights..

Nuno_AlveS · 05-25-2007, 02:11 PM

i only use Arch in leg days...

UHCougar05 · 05-25-2007, 02:21 PM

I set up militia style every time I bench because I like to keep my raw technique close to my shirted technique. But I bring my grip in to save my shoulders.

miketl · 05-25-2007, 05:55 PM

if you can arch good it shortins the distance the bar has to travel.