Trying to bench with an arch - Dave Tate style

[pyaarawala]

I've watched all of Dave Tate's videos numerous times, but it seems like I just can't get that really nice arch he (and even the people he's teaching in his videos) get when they setup for the bench. Could it just be that those guys are a lot bigger than me so it looks like they have a bigger arch?

When I get to the point where I grab the bar w/ a reverse grip and pull myself forward and keep my feet in one place, it seems like my body arches a bit but then stop and doesn't want to arch anymore. And yes, it does feel uncomfortable. Here are two videos, one warmup (85 lbs) and working set (170 lbs):

Bench 85 warmup


Bench 170 working set


My goals are both size & strength (more emphasis on size), but I heard that arching still works the pecs well and is safer so I want to bench w/ an arch like PLers.

[getout87]

Drive through your feet and use the push to slide your ass back towards your shoulders. Do this while pushing your shoulders down until it hurts like hell, then push some more. Congratulations, you are now arched.

[Engineer_Guy]

Maybe you're just inflexible. It doesn't even look like you're really trying to arch when you set up.

[Oleh]

get a pipe or a small foam roller and try to work your setup with a foam roller under your lower back. get your feet further towards your ass, flex your quads hard, drive your heals down into the floor, also make sure you're taking a DEEP breath of air, and expanding your gut as hard as you can. pinch your shoulder blades together and drive your traps into the bench. The point is to get tight as ****ing possible.

[saw7988]

Maybe you're just inflexible. It doesn't even look like you're really trying to arch when you set up.

Lol yes, this x100. What are you doing? Just arch your back god dammit!

[takeittakeit]

Rewatch your first video. Do you see how your shoulders are touching the bench LAST when you try to set your arch?


Don't do that.


Lie on the bench like you did. Plant your feet, like you did. Grip the bar, like you did. When you start to push yourself down the bench, LIFT YOUR ENTIRE BODY OFF THE BENCH. Your ass should be higher than your shoulders.

Then, plant your shoulders on the bench FIRST. They should be the only thing touching the bench. Not the back of your shoulders where your shoulder blades are; the top of your shoulders. Use your legs to drive your entire body back up the bench with your shoulders planted on the bench. It'll hurt. Do it anyway. DO NOT MOVE YOUR FEET. Your chin will probably be in your chest at this point. Deal with it.

Continue trying to push yourself back up the bench as hard as possible, not moving your feet, and not actually moving back up the bench. Now, start lowering your ass until it touches the bench. NOW, unless you have some strange defect (like being weak, inflexible, or an inanimate object), you should be arched properly on the bench. The only two things actually touching the bench should be your ass and shoulders. Neither one should be RESTING on the bench...your ass should be touching, but your weight should still be supported by your legs; all that force you put into your shoulders should be pressing back down your body, though your legs, through your heels, to the floor (even if your heels aren't actually touching the ground). Your shoulders should be pulled down and back and should be wedged hard into the bench pad. Again, not the backs of your shoulders, but the top. It won't be comfortable. Your neck will hurt. Your back will hurt, and you may actually feel like you're going to pull a back muscle. Your ass and legs will begin to get tired.

THAT is a proper arch. Now bench while never letting your ass come off the bench.


(when I do this, sometimes I'll put the crown of my head on the bench first, and then lower my shoulders to the bench with my neck. But my shoulders always touch the bench first, and my ass last, and they're the only things actually touching the bench. Well, except my head, of course.)

[baxtej44]

Rewatch your first video. Do you see how your shoulders are touching the bench LAST when you try to set your arch?


Don't do that.


Lie on the bench like you did. Plant your feet, like you did. Grip the bar, like you did. When you start to push yourself down the bench, LIFT YOUR ENTIRE BODY OFF THE BENCH. Your ass should be higher than your shoulders.

Then, plant your shoulders on the bench FIRST. They should be the only thing touching the bench. Not the back of your shoulders where your shoulder blades are; the top of your shoulders. Use your legs to drive your entire body back up the bench with your shoulders planted on the bench. It'll hurt. Do it anyway. DO NOT MOVE YOUR FEET. Your chin will probably be in your chest at this point. Deal with it.

Continue trying to push yourself back up the bench as hard as possible, not moving your feet, and not actually moving back up the bench. Now, start lowering your ass until it touches the bench. NOW, unless you have some strange defect (like being weak, inflexible, or an inanimate object), you should be arched properly on the bench. The only two things actually touching the bench should be your ass and shoulders. Neither one should be RESTING on the bench...your ass should be touching, but your weight should still be supported by your legs; all that force you put into your shoulders should be pressing back down your body, though your legs, through your heels, to the floor (even if your heels aren't actually touching the ground). Your shoulders should be pulled down and back and should be wedged hard into the bench pad. Again, not the backs of your shoulders, but the top. It won't be comfortable. Your neck will hurt. Your back will hurt, and you may actually feel like you're going to pull a back muscle. Your ass and legs will begin to get tired.

THAT is a proper arch. Now bench while never letting your ass come off the bench.


(when I do this, sometimes I'll put the crown of my head on the bench first, and then lower my shoulders to the bench with my neck. But my shoulders always touch the bench first, and my ass last, and they're the only things actually touching the bench. Well, except my head, of course.)

You must spread some Reputation around before giving it to takeittakeit again.

damn good explanation

[Torrtrefireto]

Good way #1:

Good way #2: (Skip to 2:15)

[davisj3537]

^It looks like her wrists are gonna snap. That is a crazy wide grip. It shortened the press significantly. (second vid)

[InspecktaDeck]

^It looks like her wrists are gonna snap. That is a crazy wide grip. It shortened the press significantly. (second vid)

She's a strong girl, beastly squats but that bench is just a joke. Come on..

[Engineer_Guy]

She's a strong girl, beastly squats but that bench is just a joke. Come on..

Dat 2 inch ROM.

[Anthony21]

I had some LULZ with that bench. GTFO with that lol.

[Oleh]

holy ****...that bench is nuts.

[dtaps24]

I had some LULZ with that bench. GTFO with that lol.

Which one?

[getout87]

i think that girl is just tiny. it's normal "competition" width.

[dtaps24]

i think that girl is just tiny. it's normal "competition" width.

I also think that tiny girl is stronger and has much better form than some of the people that find her bench so Lulzy

[GinjaNinja85]

Rewatch your first video. Do you see how your shoulders are touching the bench LAST when you try to set your arch?


Don't do that.


Lie on the bench like you did. Plant your feet, like you did. Grip the bar, like you did. When you start to push yourself down the bench, LIFT YOUR ENTIRE BODY OFF THE BENCH. Your ass should be higher than your shoulders.

Then, plant your shoulders on the bench FIRST. They should be the only thing touching the bench. Not the back of your shoulders where your shoulder blades are; the top of your shoulders. Use your legs to drive your entire body back up the bench with your shoulders planted on the bench. It'll hurt. Do it anyway. DO NOT MOVE YOUR FEET. Your chin will probably be in your chest at this point. Deal with it.

Continue trying to push yourself back up the bench as hard as possible, not moving your feet, and not actually moving back up the bench. Now, start lowering your ass until it touches the bench. NOW, unless you have some strange defect (like being weak, inflexible, or an inanimate object), you should be arched properly on the bench. The only two things actually touching the bench should be your ass and shoulders. Neither one should be RESTING on the bench...your ass should be touching, but your weight should still be supported by your legs; all that force you put into your shoulders should be pressing back down your body, though your legs, through your heels, to the floor (even if your heels aren't actually touching the ground). Your shoulders should be pulled down and back and should be wedged hard into the bench pad. Again, not the backs of your shoulders, but the top. It won't be comfortable. Your neck will hurt. Your back will hurt, and you may actually feel like you're going to pull a back muscle. Your ass and legs will begin to get tired.

THAT is a proper arch. Now bench while never letting your ass come off the bench.


(when I do this, sometimes I'll put the crown of my head on the bench first, and then lower my shoulders to the bench with my neck. But my shoulders always touch the bench first, and my ass last, and they're the only things actually touching the bench. Well, except my head, of course.)

This is a superb explanation.

[pyaarawala]

Thanks everyone for the feedback! I attempted the bench again using all of you guys' advice (especially takkeitakeit) and have another video. Am I arched properly now? Or at least a step in the right direction? I couldn't seem to keep my feet planted in one spot when I began to arch. Because then after arching, I would basically be completely on my toes (feet completely perpendicular to the ground) and I wouldn't be able to drive thru my heels at all. Which is why you notice why after arching, I move my feet up a bit so I can drive thru my heels. What do you guys think?

Bench 150 lbs warmup w/ no spotter: It was pretty difficult to unrack the bar for some reason as you can see. I don't know how people can unrack heavy weight w/out a spotter. I think it may have sth to do w/ my center of gravity:



Bench 170 lbs 5th workset w/ spotter:



Thank you!

[blkbelt42]

Rewatch your first video. Do you see how your shoulders are touching the bench LAST when you try to set your arch?


Don't do that.


Lie on the bench like you did. Plant your feet, like you did. Grip the bar, like you did. When you start to push yourself down the bench, LIFT YOUR ENTIRE BODY OFF THE BENCH. Your ass should be higher than your shoulders.

Then, plant your shoulders on the bench FIRST. They should be the only thing touching the bench. Not the back of your shoulders where your shoulder blades are; the top of your shoulders. Use your legs to drive your entire body back up the bench with your shoulders planted on the bench. It'll hurt. Do it anyway. DO NOT MOVE YOUR FEET. Your chin will probably be in your chest at this point. Deal with it.

Continue trying to push yourself back up the bench as hard as possible, not moving your feet, and not actually moving back up the bench. Now, start lowering your ass until it touches the bench. NOW, unless you have some strange defect (like being weak, inflexible, or an inanimate object), you should be arched properly on the bench. The only two things actually touching the bench should be your ass and shoulders. Neither one should be RESTING on the bench...your ass should be touching, but your weight should still be supported by your legs; all that force you put into your shoulders should be pressing back down your body, though your legs, through your heels, to the floor (even if your heels aren't actually touching the ground). Your shoulders should be pulled down and back and should be wedged hard into the bench pad. Again, not the backs of your shoulders, but the top. It won't be comfortable. Your neck will hurt. Your back will hurt, and you may actually feel like you're going to pull a back muscle. Your ass and legs will begin to get tired.

THAT is a proper arch. Now bench while never letting your ass come off the bench.


(when I do this, sometimes I'll put the crown of my head on the bench first, and then lower my shoulders to the bench with my neck. But my shoulders always touch the bench first, and my ass last, and they're the only things actually touching the bench. Well, except my head, of course.)

/thread

[ParsonBrown]

Bench 150 lbs warmup w/ no spotter: It was pretty difficult to unrack the bar for some reason as you can see. I don't know how people can unrack heavy weight w/out a spotter. I think it may have sth to do w/ my center of gravity:

You are having problems unracking because the bar is behind your head. The bar should be closer to your neck. Also, keep working on the arch. Takeittakeit's post was one of the best ever, and I'm still working on it myself. Get the TOP of your shoulders on the bench. It's ok to be on your toes and still drive your heels to the ground. Stay tight and keep working on it.

[Torrtrefireto]

This is a superb explanation.

/thread

It can be so much better than that, he doesn't have them go behind the bench at all. Its a solid lazier setup but it could be better

[pyaarawala]

It can be so much better than that, he doesn't have them go behind the bench at all. Its a solid lazier setup but it could be better

I'm sorry I'm not following. I don't have what go behind the bench at all? Solid lazier setup?

[Jason2459]

To add on what takeittakeittakeittakeit said what helps me get the shoulder blades pulled back and tucked onto the bench is as I'm lowering myself back down I bridge on the top of my head, pull back my shoulders and let them drop down on to the bench then lower my butt down. So unlike the get the shoulders down first as mentioned I can't get my shoulders pulled back properly if I do that. Head first, pull back and drop shoulders to the bench.

edit: lol just read the final comments in the () but he is right as it is not meant to be comfortable. My back cramps up every time sometimes worse then others.

[Torrtrefireto]

I'm sorry I'm not following. I don't have what go behind the bench at all? Solid lazier setup?

I'm saying that Takeit's review of a bench set up is solid but if one were to go back behind the bench first, as demonstrated in the girl's video I showed on her 2nd attempt, you could get an even better arch, so I am saying that not doing that would be lazier than doing that.

[ShortDave]

I'm saying that Takeit's review of a bench set up is solid but if one were to go back behind the bench first, as demonstrated in the girl's video I showed on her 2nd attempt, you could get an even better arch, so I am saying that not doing that would be lazier than doing that.

Pulling through from behind the bar is generally more necessary for an equipped lifter because it allows you to grip the bar properly, a raw lifter should be able to get just as tight without having to set up behind the bar.

[Conquer92]

I would start with placing your feet more in the middle of the bench, so IF you were to lay flat, essentially half of your torso is off the bench.

From here try to arch and dont move your feet positioning. Might help.

[pyaarawala]

Yeah I think I screwed myself over my moving my feet up while trying to arch. I actually already know that once you plant your feet, you can't move them. But after arching I was completely on my toes so I thought my initial planting of the feet was wrong. I guess I'll just keep playing w/ the feet positions and try to find the best one. And even if I end up completely on my toes the way I described, I'll try to drive thru my heels anyway.

[arian11]

I don't have the biggest arch nor am I very strong but this is how I set up.

Skip to 45 secs.



1. Head off bench
2. Kick left foot back as far as possible.
3. Kick right foot back as far as possible.
4. Drive toes into the ground and get body off the bench and arched in the air.
5. Set butt on the bench and then try to get the shoulders as close to the butt.
6. Pull shoulder blades back and down while driving down into the bench.
7. Slowly slide feet out only as much as need to get heels down on the ground. Don't just shoot them out and lose tightness. Drive into the ground and push body up the bench while using hands to push shoulders down on the bench to get weigh on top of the shoulders/traps.

The last one you wouldn't have to do if you do heels up benching but the fed I compete in makes you do heels down.

[WorldDomnit]

this is how I show people
1. lay on the bench, so you're ass is where your heads supposed to be and the bench should be going through your legs
2. plant your feet
3. push against the bar so your knees are going forward
4. your feet should be under your ass
5. try putting a PVC pipe or foam roller under your back to get a feel for the arch
6. Pinch your shoulder blades and puff your chest out, which flexing your entire lowerbody

[Jasonk282]

First off doesn't Tate teach that you should have your head off the bench before you begin your arch? I think so, but I could be wrong. Either way...I slide on teh bench till my head is off the bench then begin my arch. Shoulders down first, then feet. The bar should not be that far behind you as you have it. If anything it should over your forehead or chin.