Right way to bench press

**JJP** · 01-11-2002, 03:48 PM

People keep telling me different should i have a arch in my back when i do bench press or not

**US-Marine** · 01-11-2002, 03:54 PM

when you first lie down on the bench whatever position that you naturally fall into should be the way you bench.

Arching your back is a technique so that your shoulders are less involved while pressing.

**Big JDK** · 01-11-2002, 03:55 PM

Don't arch your back. That's bad.

**blahblahblah** · 01-11-2002, 03:58 PM

I thought becnhpressing involves your shoulders a bit.....

**Bigdaddywags** · 01-11-2002, 03:59 PM

Don't arch your back

**BigDeg** · 01-11-2002, 04:10 PM

arching your back is like the biggest cheat. It tottaly takes away from your gains, and if you did that in a competition youd be disqualified. If your gunna bench, bench the right way, you might be able to lift more while arching your back, but its all artificial.

**US-Marine** · 01-11-2002, 04:12 PM

yes your shoulders are invlolved while pressing, but like everyone else said i suggest not arching your back unless you are purposely looking to put less strain on the shoulders.

**joehagyHH** · 01-11-2002, 04:54 PM

arching your back causes intense stress on your back and other bodyparts, that can lead to serious injury. make sure your hands are on equal parts of the bar, bring the weight down in a controlled movement till your touch your chest, then bring it back up. a good place to bring the bar down to is to your nipple line.

**Username** · 01-11-2002, 05:30 PM

@#$@ %$##% ^!?(*...You guys know nothing!!! Really!!!

First, where the hell do you get this disqualifing ****! It is quite obvious you've never been to a professional competition. Ever hear of natural arch? Hell, most guys prefer to carry the arch down to there legs, placing there feet almost directly beneath their butt. Pushing with the legs can add another 5lbs to a lift.

I've been doing it for years, coaches have, fellow lifters, etc. and I'm just not seeng the injuries.

I could go on about perfect bench positoin but...o well.

BUTT ON BENCH!!!

**Big JDK** · 01-11-2002, 05:34 PM

You keep your back flat. End of story. Powerlifters do it differently but you can argue that all you want it still isn't good for your back. Maybe it works but it's still hard on your back. Your spine isn't meant to curve like that especially with a lot of weight on top of you like that. I keep my legs bent around 90 degree angle and feet flat on the floor. Back is also flat on the bench.

**Username** · 01-11-2002, 05:44 PM

What do you base this on?

**Big JDK** · 01-11-2002, 06:08 PM

There is no need to look up a study. If you watch somebody arch their back so that only their shoulders and neck are touching the bench, and they're on their toes, you can tell that it probably isn't the best way to complete a proper bench press. But if you disagree, I encourage you to arch your back as high as you possibly can. It is after all, your back and not mine.

**BiG RED HH** · 01-11-2002, 06:12 PM

You can arch your back, and i've always read that you should. You SHOULD NOT however, take your ass off the bench. Your ass and shoulder blades should constantly touch the bench while doing the exercise. Alot of guys will lift their asses high in the air to handle the extra weight, i havent a clue if this is disqualifiable in powerlifting comps or not, but it can lead to injury and will take away from the amount of works that your pecs do.

Br

**RealDeal2099** · 01-12-2002, 09:59 PM

JJP-

Arching your back, or bridging, during the bench press is actually an effective tool used by powerlifters to increase the weight they can lift. However, it decreases the range of motion of the movement and places less emphasis on the contraction of the pectoral muscles. At the very least, keep your shoulders and butt on the bench (like BiG RED said). If you are new to this game, I would not attempt bridging at all. Without a muscular foundation in the lower back, you are only setting yourself up for injury. Peace!

**seanconnery** · 01-13-2002, 01:55 AM

Originally posted by RealDeal2099
JJP-

Arching your back, or bridging, during the bench press is actually an effective tool used by powerlifters to increase the weight they can lift. However, it decreases the range of motion of the movement and places less emphasis on the contraction of the pectoral muscles. At the very least, keep your shoulders and butt on the bench (like BiG RED said). If you are new to this game, I would not attempt bridging at all. Without a muscular foundation in the lower back, you are only setting yourself up for injury. Peace!

Bump. Saw this big guy hurt his back at my gym trying to db press 150's. Whatever you do, keep your @$$ on the bench.

**Powerlifter16** · 01-13-2002, 10:24 AM

Arching isnt cheat... Some natural lifters (talking about powerlifters not bodybuilder's) have to find the edge to keep up with the un-natural drugy's. As i have mentioned earlier in one of my post about a lifter named PhooBear who is natural and does 551(i think) at 242lbs BW. He set the modern day arch that alot of us powerlifters fallow now. He Developed it in the mid 90's and has been doing it since with no back problems period. if ur a bber then yes dont arch stay flat on the bench. basicly arching isnt cheating. Steroids are cheatting. Here is a link i found of him bench press.

http://www.usapowerlifting.com/world...es/index.shtml

lifter

Note: During arching u must KEEP ur head, shoulders, and ass on the bench at all times.

**khan123** · 03-29-2010, 05:34 PM

Originally Posted by seanconnery

Bump. Saw this big guy hurt his back at my gym trying to db press 150's. Whatever you do, keep your @$$ on the bench.

should u squeeze your shoulder blades together when benching

**KoalaZ** · 03-29-2010, 05:40 PM

God you people are ****ing morons. Can any of you even bench 225? None of you have pics at all.

Arch if you want a stronger bench.

Go flat if you want more "bodybuilder style" benching.

**Ka0s** · 03-29-2010, 05:42 PM

Originally Posted by KoalaZ

God you people are ****ing morons. Can any of you even bench 225? None of you have pics at all.

Way to insult those people from 2002. I'm sure when they sign on after 8 years they will be deeply offended by your comments.

**KoalaZ** · 03-29-2010, 05:43 PM

Originally Posted by Ka0s

Way to insult those people from 2002. I'm sure when they sign on after 8 years they will be deeply offended by your comments.

they should be.

**AtAllCost33** · 03-29-2010, 05:45 PM

Originally Posted by KoalaZ

God you people are ****ing morons. Can any of you even bench 225? None of you have pics at all.

this^ and if you like to add strain to your shoulders then good luck when your lifting heavy weight and mess up your rotator cuff thats like as big as your thumb. arch your back, pinch the shoulder blades, put the weight on your lats = big lifts

**EthanHun** · 03-29-2010, 05:46 PM

http://www.youtube.com/watch?v=Dh3t6...layer_embedded

**Johnchallis** · 03-29-2010, 06:16 PM

Originally Posted by BigDeg

arching your back is like the biggest cheat. It tottaly takes away from your gains, and if you did that in a competition youd be disqualified. If your gunna bench, bench the right way, you might be able to lift more while arching your back, but its all artificial.

Get your facts right.

The powerlifting arch is a staple in pretty much ALL powerlifters. Its one of the basic things youl be taught before you even touch a heavy weight...

it raises the chest and creates a great deal of stability allowing a higher weight to be pushed

Now yes, powerlifting and bodybuilding are different things, but you look at someone like mariusz powazki (spelling?) the worlds current 'strongest man' and tell me its not working for him......

**WordsMeanShit** · 03-29-2010, 06:17 PM

so what you guys are trying to say is that

shoulder blades pinch/little arch = strength gain
back flat = more of a muscular gain ?

correct me if im wrong .

**GettunBuff** · 03-29-2010, 06:18 PM

Originally Posted by Username

@#$@ %$##% ^!?(*...You guys know nothing!!! Really!!!

First, where the hell do you get this disqualifing ****! It is quite obvious you've never been to a professional competition. Ever hear of natural arch? Hell, most guys prefer to carry the arch down to there legs, placing there feet almost directly beneath their butt. Pushing with the legs can add another 5lbs to a lift.

I've been doing it for years, coaches have, fellow lifters, etc. and I'm just not seeng the injuries.

I could go on about perfect bench positoin but...o well.

BUTT ON BENCH!!!

this

**Johnchallis** · 03-29-2010, 06:18 PM

Originally Posted by Big JDK

You keep your back flat. End of story. Powerlifters do it differently but you can argue that all you want it still isn't good for your back. Maybe it works but it's still hard on your back. Your spine isn't meant to curve like that especially with a lot of weight on top of you like that. I keep my legs bent around 90 degree angle and feet flat on the floor. Back is also flat on the bench.

What part of your brain thinks the weight is placing pressure on the spine???

The weight is crushing down on your chest and upper back and shoulders. NOT your spine.

If your barbell is where your lower spine is, i think you should sort out your form bro.

the current world record for bench is over 1000lbs... with an arched back. Hrmmmmm, 1000lbs "all on your back" would crush a human yes? Obviously not.

Goodbye

**Salad_Dodger** · 03-29-2010, 06:20 PM

arch your back home slice. it gives the upper back a solid base and is less stressful on the shoulders.

**Salad_Dodger** · 03-29-2010, 06:20 PM

Originally Posted by Johnchallis

What part of your brain thinks the weight is placing pressure on the spine???

The weight is crushing down on your chest and upper back and shoulders. NOT your spine.

If your barbell is where your lower spine is, i think you should sort out your form bro.

the current world record for bench is over 1000lbs... with an arched back. Hrmmmmm, 1000lbs "all on your back" would crush a human yes? Obviously not.

Goodbye

basically this.

**Sinkerz** · 03-29-2010, 06:21 PM

What the hell, this thread contradicts everything I've read about benching. I always thought you were supposed to arch your back, so that only your ass and shoulders are touching the bench. Which way should I be doing it if I'm doing Starting Strength?

**DMB2012** · 03-29-2010, 06:22 PM

The purpose of arching ones back is to

A. Shorten the range of motion needed for a "full lift"
B. Maximize leg drive into the upward motion of the bar.
C. Remain Stable and Insure one does not hurt themeselves.

Anybody who says arcing your back is bad, IS A COMPLETE STUPID ASS. The Spine can bear the heaviest loads efficently and safely when it is arched. As long as you keep your ass and shoulder blades on the bench your good to go.

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