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  1. #1
    Registered User youngnemi's Avatar
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    arching back during bench press?

    should you always arch your back a bit when you bench press? ....I've always heard you should and have seen videos indicating doing so....but doesn't it strain your mid to lower back a bit more?
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    I always arch my back.
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  3. #3
    Registered User mikeyndc's Avatar
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    Originally Posted by youngnemi View Post
    should you always arch your back a bit when you bench press? ....I've always heard you should and have seen videos indicating doing so....but doesn't it strain your mid to lower back a bit more?
    A slight arch is okay, just enough to pass your hand between your lower back and the bench.... be sure to keep your shoulder blades tucked & tight under you, and keep your ass on the bench.
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  4. #4
    Registered User youngnemi's Avatar
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    I know I'm not the only one that has looked into proper bench press methods...I used to always keep my back flat.....but looked into proper methods thinking I could correct something the could help increase my lifts.....in EVERY video even the famous Dave Tate videos it shows arching your back, at least enough that an arm could fit underneath.....but when I try it, it does add a bit more stress to my back....I don't know if that's a good thing, in doing so may strengthen my back, or a bad thing, in doing so could ruin my back....
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  5. #5
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    Originally Posted by mikeyndc View Post
    A slight arch is okay, just enough to pass your hand between your lower back and the bench.... be sure to keep your shoulder blades tucked & tight under you, and keep your ass on the bench.
    This is what I do...haven't had any problems and works well.
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  6. #6
    Registered User james0566's Avatar
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    your back should arch a little naturally with good form.

    feet flat on floor, knees and feet pointed out a little for balance
    butt on bench
    shoulders tucked in

    this should cause a slight arch.
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  7. #7
    Registered User mikeyndc's Avatar
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    Originally Posted by youngnemi View Post
    I know I'm not the only one that has looked into proper bench press methods...I used to always keep my back flat.....but looked into proper methods thinking I could correct something the could help increase my lifts.....in EVERY video even the famous Dave Tate videos it shows arching your back, at least enough that an arm could fit underneath.....but when I try it, it does add a bit more stress to my back....I don't know if that's a good thing, in doing so may strengthen my back, or a bad thing, in doing so could ruin my back....
    Maybe you're just not use to the correct form and pushing too much? do you feel balanced and in control of the weight? How long have you been lifting?
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  8. #8
    Registered User youngnemi's Avatar
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    Originally Posted by mikeyndc View Post
    Maybe you're just not use to the correct form and pushing too much? do you feel balanced and in control of the weight? How long have you been lifting?

    I'm into my 2nd month of serious workout....always lifted on and off....

    ....I bench 10 rep sets of 170.....started at 115 last month.....with back flat never really felt any strain, just regular soreness on occasion....after switching to a slight arch, I've felt way more sore the next day mid to lower back...not agonizing...just enough to notice a difference in ache....

    but I've heard that bench press should also be recognized as a complete body workout....so switching to what should be correct form and feeling a lil more sore might be a good thing...not sure...
    Last edited by youngnemi; 09-18-2009 at 02:14 PM.
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  9. #9
    Beastin' it king_james15's Avatar
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    Originally Posted by youngnemi View Post
    I'm into my 2nd month of serious workout....always lifted on and off....

    ....I bench 10 rep sets of 170.....started at 115 last month.....with back flat never really felt any strain, just regular soreness on occasion....after switching to a slight arch, I've felt way more sore the next day mid to lower back...not agonizing...just enough to notice a difference in ache....
    I'm sure that will go away after you do it a couple weeks. You just weren't used to it.
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  10. #10
    Registered User youngnemi's Avatar
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    Originally Posted by PHILtheTHRILL View Post
    I'm sure that will go away after you do it a couple weeks. You just weren't used to it.


    what I'm hoping for...
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  11. #11
    Registered User mikeyndc's Avatar
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    Originally Posted by youngnemi View Post
    I'm into my 2nd month of serious workout....always lifted on and off....

    ....I bench 10 rep sets of 170.....started at 115 last month.....with back flat never really felt any strain, just regular soreness on occasion....after switching to a slight arch, I've felt way more sore the next day mid to lower back...not agonizing...just enough to notice a difference in ache....

    but I've heard that bench press should also be recognized as a complete body workout....so switching to what should be correct form and feeling a lil more sore might be a good thing...not sure...
    Maybe you just need to give it a little more time. I started out the same way, but it actually felt better/ more normal once i learned better form.....but I never had any back issues.
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    Registered User MyNameSucks's Avatar
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    If you arch your back, you should also have feet flat to the ground, out wide or under the bench. Back should be tight, and a slight arch. Just type in Dave Tate's Six-week bench pree cure. On youtube! Just have good form because you can hurt you shoulders.
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  13. #13
    Registered User sputamante's Avatar
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    slight arch is good. don't try to arch your back more in the middle of a lift to try and put the bar up though. that will strain your back for sure.
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  14. #14
    Registered User youngnemi's Avatar
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    Originally Posted by mikeyndc View Post
    Maybe you just need to give it a little more time. I started out the same way, but it actually felt better/ more normal once i learned better form.....but I never had any back issues.

    ....I just finished todays workout...I just added a bit more stretching in between sets....helped....I just think I have to get used to correct form.....
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