bridging back during bench press

[jazztrumpet]

Why do some people bridge/arch their back during bench press?

[theshoupguy]

Have you ever tried it?


Also:
http://forum.bodybuilding.com/showth...hp?t=116435491

[400Lb Gorilla]

i do but its nothing extreme. just my natural arch

[jazztrumpet]

Have you ever tried it?

I haven't tried it, that's why I was asking. I was wondering what the point/purpose of it is.

[vvarhead17]

A lot of people are able to put up more weight when they bridge their back. It is not the correct way to perform a bench press though, yes you can put up more weight but your chest will not develop to its potential. A few people may disagree, but in my opinion only bridge your back on that last rep when you need that extra push.

Bridging your back is more common with powerlifters. At competitions the judges will only allow a competitor to bridge their back so much or the lift is no good.

[Freakzila]

Powerlifters do that.

[DJAuto]

i do but its nothing extreme. just my natural arch

^^^

I'm not a fan of the powerlifter's arch (I train as a bodybuilder).

[Mad_Dog_Divine]

I use a natural arch, I don't overdo it. I'm not exactly a powerlifter but I'm not a bodybuilder either. Arching a little can make you more stable.

[jgrube]

I haven't tried it, that's why I was asking. I was wondering what the point/purpose of it is.

im not sure if you are speaking about the natural arch in one's lower back, or butt off the ground type arch.


anyways maintaing a tight lower back arch provides a good foundation and puts your chest above your shoulders.

if you just lay flat on a bench.. you will be using mostly shoulders and will have a ****ty foundation (i'm sure you've seen people squirming around while benching and all that.. thats from a bad foundation)


in addition to a high ribcage/tight lower back arch, your shoulders should be back and tucked..



it has nothing to do with powerlifting. its good from and brings your chest into the movement more. i'm sure more chest involvement is what bodybuilders are looking for in their bench press

[AHTTG]

im not sure if you are speaking about the natural arch in one's lower back, or butt off the ground type arch.


anyways maintaing a tight lower back arch provides a good foundation and puts your chest above your shoulders.

if you just lay flat on a bench.. you will be using mostly shoulders and will have a ****ty foundation (i'm sure you've seen people squirming around while benching and all that.. thats from a bad foundation)


in addition to a high ribcage/tight lower back arch, your shoulders should be back and tucked..



it has nothing to do with powerlifting. its good from and brings your chest into the movement more. i'm sure more chest involvement is what bodybuilders are looking for in their bench press

I can see from your profile that you're clearly an expert on ****ty foundations, I'll take your word for it. Thanks

[jgrube]

I can see from your profile that you're clearly an expert on ****ty foundations, I'll take your word for it. Thanks

hahahahaha. started at 117 lbs bro



edit: Stats: 6'6" 20 lbs

[RoccoTanno123]

The arch helps lift more weight, because by elevating the chest the bar has less distance to travel and your body's levers are put in a more advantageous position. By distributing the load, pressure is taken off the shoulders, decreasing the chance for injury.

[wolfbaden6]

It's been established that there are 2 styles of benching - a bodybuilder's bench and a powerlifter's bench. One is designed to help the muscle grow and one is designed to utilize the maximum amount of strength a person has.

With this in mind, you should have an arch in your back for either bench. One may not be as extreme as the other, but it should be there regardless.

Here's a good example.

Powerlifting bench:


Bodybuilding bench:

[mikay456]

The arch helps lift more weight, because by elevating the chest the bar has less distance to travel and your body's levers are put in a more advantageous position. By distributing the load, pressure is taken off the shoulders, decreasing the chance for injury.

/thread

[spirit3530]

It's been established that there are 2 styles of benching - a bodybuilder's bench and a powerlifter's bench. One is designed to help the muscle grow and one is designed to utilize the maximum amount of strength a person has.

With this in mind, you should have an arch in your back for either bench. One may not be as extreme as the other, but it should be there regardless.

Here's a good example.

Powerlifting bench:


Bodybuilding bench:

strong decline

[oliver12018]

Witch one helps the muscel grow is it the one with arch or body bulider one

[jademonkey]

I don't compete bodybuilding (have no plans to) nor powerlifting (but might someday).
Bodybuilders care more about looks/muscle size/proportions, not shear weight pushed. A bit of an arch is good.
Powerlifters want to push max weight. Arching I believe helps cuz pushing slightly down is easier, and also it decreases rom a tad.

Personally I always cared about performance and never cared much about looks. I've pretty much always had enough muscle to look decent due to always trying to get good at something physical (although I lost a bunch when that something physical was bike racing lol). I'm gravitating toward the powerlifter style cuz I like to push heavy weight and I may compete someday (perhaps when I'm nearing 1200 total). So far my chest is growing fine, so I see no reason to go back to bodybuilding style right now. I always do some accessories like incline dumbbell press or cable flys.

Edit, ah sh!t, got me with the zombie thread!

[jademonkey]

Witch one helps the muscel grow is it the one with arch or body bulider one

Someone with more experience should chime in, but I think both will grow the muscle, but the bodybuilding style is probably better for that due to more range of motion and just that it's a more natural feeling position, and you have no reason to do it the other way.

[n64bomb]

Arching the upper back/contracting lats and pushing chest up are appropriate. The lower back is supposed to be pretty neutral. Powerlifters many times do an exaggerated arch to decrease ROM, which is fine. For bodybuilders, keep your lower back neutral.

[DCSpartan]

Witch one helps the muscel grow is it the one with arch or body bulider one

Its the one you dont bump a decade old thread to ask.