Arching back while benching YES or NO

[plzquick]

I have been lately inclined that benching with arching your back is beneficial, and it is unneeded to go flat all the way down, as long as you touch your chest this is all that matters?


So I have been urging to ask you guys, should I arch my back while benching YES or NO?

[BitterBlossom]

I use an arch and enjoy doing so.

[MooseLaddin]

definnite no, that is dangerous atleast for me when I arch sometimes my back will locked up due to balancing issues created with the arch not to mention the additional pressure on the spine.

[4plate]

Arch helps with strength by using more of your back...its up to you, I usually arch on my toughest/last sets. I found that when I bench with back flat I feel it more in my chest. If your working on size/definition then I recommend flat, but if your trying to get stronger/improve your bench then definitely arch.

[racketteer]

it all depends. an arch is not necessary but it definitely helps certain people. i however bench with a "flat" back.

[AnthonyBish]

Idk why but back arching creates a huge hernia threat for me as my testes descend into my inguinal cavity.

[Mr.NoPrint]

For bodybuilding you should bench with a neutral spine.

For powerlifting/strength an arch will allow you to move more weight.

[ezzzo]

Doesn't arching your back involve your chest more? I'm not sure where I heard this, so I might be completely wrong haha....

[VictorR]

Arch helps with strength by using more of your back...its up to you, I usually arch on my toughest/last sets. I found that when I bench with back flat I feel it more in my chest. If your working on size/definition then I recommend flat, but if your trying to get stronger/improve your bench then definitely arch.

this
http://www.youtube.com/watch?v=Dh3t6T-nqP0

[zepplin92]

For strength training, definitely.

Watch short vid and you'll understand why.

Not only is shoulder strain reduced, but range of motion is drastically reduced allowing you to press more weight safely (shoulder-wise).

IMO, without a doubt, give it a try.

If your training strictly for size and don't give a rat's ass about strength, then disregard everything in this post lol.

[Jamie94]

Is it possible to get good size from doing DB presses etc with flat back but get good weight on bench from doing bench with arched?

[racketteer]

For bodybuilding you should bench with a neutral spine.

For powerlifting/strength an arch will allow you to move more weight.

not really true for raw lifters. a neutral arch, closer grip and flat feet are used by most great raw pressers.

[AgoNy124]

Arch is great for putting up more lifting, its vital for powerlifting. But it puts more in the lats and shoulders and less in your actual chest... So if your bodybuilding, just dont go crazy with the arch, your not gonna hurt urself either

[zepplin92]

not really true for raw lifters. a neutral arch, closer grip and flat feet are used by most great raw pressers.

I dunno man it seems like a lot of power is being left behind tho no?

I added 15lbs to my bench in like a few workouts back in january just by using arched back, leg drive, etc.

How the hell do you bench 290 with a flat back?? And you don't have any shoulder probs?

[racketteer]

Arch is great for putting up more lifting, its vital for powerlifting. But it puts more in the lats and shoulders and less in your actual chest... So if your bodybuilding, just dont go crazy with the arch, your not gonna hurt urself either

not true for raw lifters ( IE: everyone here)

[4plate]

I dunno man it seems like a lot of power is being left behind tho no?

I added 15lbs to my bench in like a few workouts back in january just by using arched back, leg drive, etc.

How the hell do you bench 290 with a flat back?? And you don't have any shoulder probs?

I agree, I added about 15 pounds also after being stalled for some time just by fixing my form.

[racketteer]

I dunno man it seems like a lot of power is being left behind tho no?

I added 15lbs to my bench in like a few workouts back in january just by using arched back, leg drive, etc.

How the hell do you bench 290 with a flat back?? And you don't have any shoulder probs?

the arch isn't really what stops the shoulder problems. it's the elbow tuck. I was taught this by john bernor and it's very true if you look at lighter raw benchers ( under 242). you can get more leg drive with a flat back too btw. you just need to learn how to do it.

[zepplin92]

the arch isn't really what stops the shoulder problems. it's the elbow tuck. I was taught this by john bernor and it's very true if you look at lighter raw benchers ( under 242). you can get more leg drive with a flat back too btw. you just need to learn how to do it.

Wow never knew that, any vids or links to show? I'd def be interested to try, although the tucked elbows and closer grip I can obviously try myself, the hardest thing for me is to find a good spot for my legs to generate more force for press, dunno why its tough for me without arched.

[racketteer]

Wow never knew that, any vids or links to show? I'd def be interested to try, although the tucked elbows and closer grip I can obviously try myself, the hardest thing for me is to find a good spot for my legs to generate more force for press, dunno why its tough for me without arched.

where is your foot placement now? I personally have my feet pretty far from my body and not tucked underneath the bench. it gives me a better position for leg drive and more stability.



this is very similar to my set up and this is the man that taught me. disregard the grip. he was closegripping.

edit: his stomach is fukkin huge. that is a neutral arch though.

[zepplin92]

where is your foot placement now? I personally have my feet pretty far from my body and not tucked underneath the bench. it gives me a better position for leg drive and more stability.



this is very similar to my set up and this is the man that taught me. disregard the grip. he was closegripping.

edit: his stomach is fukkin huge. that is a neutral arch though.

Foot placement is pretty much complete opposite of how that dude's is in video (I keep feet tucked all the way back as much as possible).

I tried everywhere else but that way I currently have them seems to be the only way I can press the most weight up, I'll def try the way in that vid tho with closer grip and tucked elbows and will see how it goes.

Holy **** it looks like hes bruising the **** outta his chest lol.


EDIT: I kinda bench like wendler does in this vid, I think my feet are even back more tho :

[racketteer]

Foot placement is pretty much complete opposite of how that dude's is in video (I keep feet tucked all the way back as much as possible).

I tried everywhere else but that way I currently have them seems to be the only way I can press the most weight up, I'll def try the way in that vid tho with closer grip and tucked elbows and will see how it goes.

Holy **** it looks like hes bruising the **** outta his chest lol.

yeah he's bouncing quite a bit there but he is the strongest man in New york. lol


720x5 without a belt.

[zepplin92]

^^ holy crap hes strong lol.

[racketteer]

^^ holy crap hes strong lol.

yep he's strong as sh*t. I think he's around 330 at my height.

[Benchpress165]

Doesn't arching your back involve your chest more? I'm not sure where I heard this, so I might be completely wrong haha....

what i've heard is that arching your back will decrease the amount of concentration on your chest, when you arch your back you use a lot of energy from your hips to power the weight up, but arching your back will certainly let you max out with more weight obviously. but flat back really targets only chest.

[racketteer]

what i've heard is that arching your back will decrease the amount of concentration on your chest, when you arch your back you use a lot of energy from your hips to power the weight up, but arching your back will certainly let you max out with more weight obviously. but flat back really targets only chest.

you use the chest the same amount whether you use an arch or not. it just decreases ROM a bit.

[plzquick]

What I have gathered so far from this thread?

Benching with an ARCHED back allows you to train for more strength,?
Benching with a FLAT back is better for adding muscle size?

right?

[racketteer]

What I have gathered so far from this thread?

Benching with an ARCHED back allows you to train for more strength,?
Benching with a FLAT back is better for adding muscle size?

right?

no. bench with a comfortable position for you.

[plzquick]

no. bench with a comfortable position for you.

so it makes no difference whether or not I bench with my back arched or flat?

I will get the same strength, size gains either way?

[racketteer]

so it makes no difference whether or not I bench with my back arched or flat?

I will get the same strength, size gains either way?

yes. as long as you play around with form and find out where you are strongest

[plzquick]

yes. as long as you play around with form and find out where you are strongest

Okay so when I bench with my back arched I can usually add around 20-30lbs more weight than if if were flat.

So that means I should stick with my back arched?


sorry about the noob questions I just want to make sure I'm doing the right thing.