Bench Press - Arching Your Back - Brad Gillingham

[TeamHMB]

Q&A: Arched Back in Bench Pressing

Brad Gillingham
Posted on: February 24, 2014

Question: “I see a lot of people bench with an arched back. What does benching this way do compared to a flat back?”

Mastering your technique in bench pressing with an arched back, shoulder blades squeezed together, position will result in big gains in your bench press strength. Completing your lifts in this manner will help you to engage some of the big muscles in your upper back, including the traps and lats, in supporting the pressing strength of the pecs, delts and triceps. In addition, maintaining a good arch, which generally results in a bigger bench press, decreases the distance the bar is lifted. Maintaining a good arch when bench pressing can also help to keep the shoulders and pectorals healthy by allowing those upper back muscles to absorb some of the strain when lowering the bar to the chest. Your bench press assistance work should include a variety of bent rows, seated rows, lat pull downs, shrugs, cleans, and shoulder work to develop the upper back.

[Anthony21]

Q&A: Arched Back in Bench Pressing

Brad Gillingham
Posted on: February 24, 2014

Question: “I see a lot of people bench with an arched back. What does benching this way do compared to a flat back?”

Mastering your technique in bench pressing with an arched back, shoulder blades squeezed together, position will result in big gains in your bench press strength. Completing your lifts in this manner will help you to engage some of the big muscles in your upper back, including the traps and lats, in supporting the pressing strength of the pecs, delts and triceps. In addition, maintaining a good arch, which generally results in a bigger bench press, decreases the distance the bar is lifted. Maintaining a good arch when bench pressing can also help to keep the shoulders and pectorals healthy by allowing those upper back muscles to absorb some of the strain when lowering the bar to the chest. Your bench press assistance work should include a variety of bent rows, seated rows, lat pull downs, shrugs, cleans, and shoulder work to develop the upper back.

Ok....

You do know you're posting this in the powerlifting section where this is already known right?

[1morerep1mr]

^^^^What he said^^^^don't bench any other way!!!

[drobecc]

Should I do this even when doing higher reps (about 8)?

[Anthony21]

Should I do this even when doing higher reps (about 8)?

Yes you should.

[PhreEkGarden]

Ok....

You do know you're posting this in the powerlifting section where this is already known right?

You do realize this is a massive forum with thousands of people visiting it all the time right?

You think maybe some of those people are coming here starting out looking for information like this?

There was absolutely no reason to for responses like that.

Seems like this section is just full of a bunch of dickheads now.

[drobecc]

What should be the maximum angle between elbows and torso.
Does anyone have any good how to bench press videos? There are way too many on youtube and I have no idea which are good and which not.

[PhreEkGarden]

What should be the maximum angle between elbows and torso.
Does anyone have any good how to bench press videos? There are way too many on youtube and I have no idea which are good and which not.

Go youtube the 'So you think you can bench' series. There is also one on squatting...

[Anthony21]

You do realize this is a massive forum with thousands of people visiting it all the time right?

You think maybe some of those people are coming here starting out looking for information like this?

There was absolutely no reason to for responses like that.

Seems like this section is just full of a bunch of dickheads now.

Sounds like your jimmies are rustled bro. You going to be ok?

[Squatr]

What should be the maximum angle between elbows and torso.
Does anyone have any good how to bench press videos? There are way too many on youtube and I have no idea which are good and which not.

As big of an angle as possible, but you can't quantify it since it's so dependent on your size and levers.

[Limitless7]

Sounds like your jimmies are rustled bro. You going to be ok?

No. Are you going to be ok bro? You seem upset. You're the one that's rustled that he's called you out and told the truth about you being a dick.

[Anthony21]

No. Are you going to be ok bro? You seem upset. You're the one that's rustled that he's called you out and told the truth about you being a dick.

Nah man no rustling over here. Do I take offense if i'm called a dick online? Hell no I don't.

[upat6am]

How much arch is considered sufficient? I see people at the gym with their backs arched so much it seems like their doing decline press. Doesn't it shorten the range of motion? Legal bench press rules state that the butt has to touch the bench, and the bar has to rest on the chest prior to starting. So basically by contorting the back so that your butt touches, lifting the small of your back to the highest point possible, and lifting chest closer to the bar how is this not cheating? All I hear is that it allows you to lift more, but if your back is not flat aren't different muscles used? What's the point?

Sorry to necro this but this seems to me like a modified workout similar to using legs on strict press or momentum pullups/chinups.

[kmc06005]

How much arch is considered sufficient? I see people at the gym with their backs arched so much it seems like their doing decline press. Doesn't it shorten the range of motion? Legal bench press rules state that the butt has to touch the bench, and the bar has to rest on the chest prior to starting. So basically by contorting the back so that your butt touches, lifting the small of your back to the highest point possible, and lifting chest closer to the bar how is this not cheating? All I hear is that it allows you to lift more, but if your back is not flat aren't different muscles used? What's the point?

Sorry to necro this but this seems to me like a modified workout similar to using legs on strict press or momentum pullups/chinups.

The goal of powerlifting is to lift the most weight possible.

[upat6am]

The goal of powerlifting is to lift the most weight possible.

Is it still called Bench Press or modified Bench?

[kmc06005]

Is it still called Bench Press or modified Bench?

Bench press... It's not modified.

[upat6am]

So get negged for asking a question. Nice.

[Hamzzza]

You think maybe some of those people are coming here starting out looking for information like this?

shouldn't there be a sticky breaking down basic form on the big 3 ?

[KeepOnShruggin]

How much arch is considered sufficient? I see people at the gym with their backs arched so much it seems like their doing decline press. Doesn't it shorten the range of motion? Legal bench press rules state that the butt has to touch the bench, and the bar has to rest on the chest prior to starting. So basically by contorting the back so that your butt touches, lifting the small of your back to the highest point possible, and lifting chest closer to the bar how is this not cheating? All I hear is that it allows you to lift more, but if your back is not flat aren't different muscles used? What's the point?

Sorry to necro this but this seems to me like a modified workout similar to using legs on strict press or momentum pullups/chinups.

It's not cheating. The first post explains everything you're asking but the most important reason to me is that it puts the shoulders in a safer position

[scorpionsf]

shouldn't there be a sticky breaking down basic form on the big 3 ?

there is a sticky that answers 99% of posted threads. people just dont read it. or use google. the internet forum is a new concept to most of BB.com it seems

[Asianhulk82]

Why would you shorten the distance of the excercise just to be able to lift more? I consider that cheating just like kipping pullups and other crazy maneuvers like that.

If you're strong you're strong. It's not the special positions or whatnot that make you strong but the dedication day in and day out to bench more than a few days ago.

Edit: so if I bench 250 and the other guy benches 250 with an arched back and Wayyy shorter travel it's the same banana? It's Cheating.

[Smolovicus]

Why would you shorten the distance of the excercise just to be able to lift more? I consider that cheating just like kipping pullups and other crazy maneuvers like that.

If you're strong you're strong. It's not the special positions or whatnot that make you strong but the dedication day in and day out to bench more than a few days ago.

Edit: so if I bench 250 and the other guy benches 250 with an arched back and Wayyy shorter travel it's the same banana? It's Cheating.

First of all, if all you can bench is 250lbs, you aren't strong and have no business worrying about which of those two feats is more "impressive."

Secondly, you know what rule number 1 of getting strong is? Longevity. Consistency over time and taking care of your joints and tissues. If you're willing to compromise that by choosing not to lift with an objectively safer form, the chances of you ever putting up a respectable bench is going to be pretty small.

Let's rephrase your scenario:

Dude #1 benches 500 with a flat back (but he may or may not get anything out an arch)

Dude #2 benches 500 with a solid arch.

What's your opinion on these two?

(hint: if it's anything other than "holy phuk both those dudes are strong / I could probably learn a thing or two from these dudes," you're a moron)

[grandmoloch]

Why would you shorten the distance of the excercise just to be able to lift more? I consider that cheating just like kipping pullups and other crazy maneuvers like that.

If you're strong you're strong. It's not the special positions or whatnot that make you strong but the dedication day in and day out to bench more than a few days ago.

Edit: so if I bench 250 and the other guy benches 250 with an arched back and Wayyy shorter travel it's the same banana? It's Cheating.

How would they even judge if travel distance was part of it? Classes by limb length? Brb in the 19" femur squat class and 75" wingspan bench class.

[Asianhulk82]

i'm sorry if my bench is only 250, but if I learn the form, recruit more muscles, shorten my bench a, don't you think I will be able to lift at least 30lbs more?

On your 500 lbs bench yeah holy **** is my only reply and respects, regardless if you arch or not.

First of all, if all you can bench is 250lbs, you aren't strong and have no business worrying about which of those two feats is more "impressive."

Secondly, you know what rule number 1 of getting strong is? Longevity. Consistency over time and taking care of your joints and tissues. If you're willing to compromise that by choosing not to lift with an objectively safer form, the chances of you ever putting up a respectable bench is going to be pretty small.

Let's rephrase your scenario:

Dude #1 benches 500 with a flat back (but he may or may not get anything out an arch)

Dude #2 benches 500 with a solid arch.

What's your opinion on these two?

(hint: if it's anything other than "holy phuk both those dudes are strong / I could probably learn a thing or two from these dudes," you're a moron)

[grandmoloch]

i'm sorry if my bench is only 250, but if I learn the form, recruit more muscles, shorten my bench a, don't you think I will be able to lift at least 30lbs more?

I think what Smolovicus is trying to say is that these in bold ARE powerlifting skills and are recognized as legitimate forms of competition by every federation. In fact, benching already is tied down with rules (varying from fed to fed) such as feet flat on the floor, head on the bench, butt on the bench, etc. If you ever want to compete in what I can only describe as a "normal commercial gym bench press" competition, you might have to found a Flat Backed Medium Grip fed first.

[scottyk31]

An arch is with in the rules therefore not cheating. Bench press the way you want, but when you compete, if you even do such a thing, you are not going to get extra pounds for doing it with a flat back. About the only thing extra you will get is more shoulder rotation. Cheating implies not following the rules which are set by the federation. You are just making up your own opinion on what you think the rules should be.

[tylerkeen42]

Let's just chalk it up to this: You're in the powerlifting forum, if you don't think this is an awesome, impressive lift, you probably won't fit in here.
www.youtube.com/watch?v=wNbrVw1Yp5c

[ecchastang]

Let's just chalk it up to this: You're in the powerlifting forum, if you don't think this is an awesome, impressive lift, you probably won't fit in here.
www.youtube.com/watch?v=wNbrVw1Yp5c

Holy shiite, I laughed when I watched that. Did she even bend her elbows?

[tylerkeen42]

Holy shiite, I laughed when I watched that. Did she even bend her elbows?

I think a little she did... But isn't a front delt raise more impressive than a bench anyway?

It looks funny and all but really though I'd definitely be benching like that if I could get into that position lol

[kmc06005]

Don't you guys think there should be a weight limit for designated hitters in baseball? I mean, how hard is it for a guy that weighs 300+ pounds to hit 40 home runs? Very unimpressive...