Flat bench press question (regarding lower back arc)

[SebLean]

Hi there!

Today at my gym I was on the Flat Barbell bench press, and a personal trainer walked up to me and said "You should bench more than you actually do, and I know what your problem is!" (I actually believe I'm weak on the bench, I'm 6'4 193lbs and only BB bench 110lbs for 11 reps...sucks)

She then tells me that my problem is arching my lower back. I have always kept three contact points when I bench: upper back (shoulder blades), glutes and feet. She insisted I must have my ENTIRE back in contact w/the bench..and this was why I wasn't able to bench more.

However, there is no way I can make contact w/my lower back on the bench. I don't know if she was just plain wrong or my back has an issue. I don't believe that is an anatomical position when lying on a flat bench.

Is this another case of 'broscience' by a personal trainer??? If so, what advice could you give me to improve my strength?

Thanks, advice will be greatly appreciated!!

[Backhand]

lift heavy eat more sleep well. thats how you gain strength.

as far as your back arching question goes, how is your leg drive? do your feet leave the ground or are they actually pushing down?

[NicktheStick]

She's wrong. You're bench sucks because you have long arms, and i'm willing to bet you have a grip too narrow for your frame (common mistake)

[kingsolos]

She's wrong. You're bench sucks because you have long arms, and i'm willing to bet you have a grip too narrow for your frame (common mistake)

So having long arms makes your bench suck?

[NicktheStick]

So having long arms makes your bench suck?

It's just not ideal... kinda like being a short basketball player... sure there are exceptions... but in general it puts a person at a disadvantage.

[SebLean]

She's wrong. You're bench sucks because you have long arms, and i'm willing to bet you have a grip too narrow for your frame (common mistake)

Yeah man my arms are very long! I generally try to grab the bar over my elbows, forming a 90 degree angle. I've also noticed when I widen my grip a couple incles more y can stabilize the weight better.

I've always heard long arms are bad for benching strength, and there are guys half my size who easily bench double what I do.

And Backhand...my feet press against the ground completely, they don't raise off.

[PhagBucket]

Yeah man my arms are very long! I generally try to grab the bar over my elbows, forming a 90 degree angle. I've also noticed when I widen my grip a couple incles more y can stabilize the weight better.

I've always heard long arms are bad for benching strength, and there are guys half my size who easily bench double what I do.

And Backhand...my feet press against the ground completely, they don't raise off.

First off the trainer is an idiot look at all power lifters then ask yourself if flat back benhing lets u lift more weight

Second, yes longer arms makes benching a lot harder because u get a much wider range of motion and it takes more mucls to stabilize longer arms

Little guys typically have bigger puffier chests too so that limits their range of motion to a smaller degree than yours

[maori-rap]

Having your back flat on the bench isn't a key to a higher bench, if thats the case why would PLers adopt a style which goes against this to push more weight.

I always use an arched back to get more drive and it works; push through the legs and if necessary move your ass off the bench.

This trainer is chatting bollocks, likely just spouting back what she read in some sports science book or just running her mouth to try and make it look like she's doing her job by giving advice.

[kingsolos]

It's just not ideal... kinda like being a short basketball player... sure there are exceptions... but in general it puts a person at a disadvantage.

So do long arms make deadlifts easier?

[NicktheStick]

So do long arms make deadlifts easier?

Yes.

[SebLean]

Thanks for your replies! SO I guess I just have to keep on and wait for the gains...

[MichaelCJ]

Maybe do some assistance work too, if you want to see slightly more rapid gains in the bench. Chest, tris, shoulders. Also, some "mirror" work (i.e., in this case, upper back in particular, so things like chinups, etc.) Then again, you're probably doing that already.

I know more or less what it's like - it's still the hardest lift to see gains in, for me as well. And yeah, formerly skinnyfat too. Basically, just keep at it, like you said. Requires hella patience, but of course, this sh!t is worth it.

And, though you no doubt know this, for anyone else thinking about following maori-rap's advice about lifting dat ass off da bench? No. Don't do that. You had the right idea all along, OP - three points of contact, at all times.