Reply
Results 1 to 17 of 17
  1. #1
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline

    Cannot arch my back during a powerlift bench press - need to go below parallel?

    My 1RM on the bench press was just 125 lb. (57 kg), but that was when I touched the barbell to my chest. My elbows had to drop a whopping 10 inches below parallel. But these lifters below needed little range of motion to fully lock out. And they did not go below parallel on the arms. Notice also the extreme arched back the woman below has:

    Screenshot of female powerlifter, bench press lowest point:


    Screenshot of male body builder, bench press lowest point:



    I cannot arch my back at all. It is one super stiff plank, rounded a little at the mid back. There is no movement in my back whatsoever. Cat-cow stretches won't even work for me.

    Then I thought why should my arms have to go below parallel just because I cannot arch my back? No one else has to do that, right? That puts me at a huge disadvantage. No wonder I can only lift 125 lb.! So today, I only went parallel, and the barbell was still a huge 10 inches or so from my chest at its lowest point. In the end, I was able to re-establish my 1RM, increasing 20 lb., to 145 lb (66 kg). I was also able to do 4 reps for the weight of my old 1RM of 125 lb. I think I can go to 150 or 155 lb. next time. I was kind of embarrassed though, and hoped no one was watching me, as the bar only had to go down a little. It's also hard to know exactly when I reach parallel.

    Here are pics of me before and after:

    Old pic of me going 10" below parallel, simply to touch my chest:


    New pic of me just going to parallel only. Bench press lowest point, front view (new 1RM):


    New pic of me just going to parallel only. Bench press lowest point, side view [excuse the arm loose skin] (new 1RM):


    My questions are:

    1. Can I just keep my arms at parallel when I bench press, either for hypertrophy purposes or powerlifting? Does anyone else go 10 inches below parallel?

    2. How is the male lifter above able to go just parallel or just a little blow, with only a tiny arch to his back? He has short arms?

    3. How do I arch/extend my back to decrease my ROM, after a lifetime of it being rock solid stiff?
    Last edited by mileena202; 01-21-2022 at 05:55 AM.
    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

  2. #2
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 52
    Posts: 6,743
    Rep Power: 22795
    air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000)
    air2fakie is offline
    Originally Posted by mileena202 View Post
    1. Can I just keep my arms at parallel when I bench press, either for hypertrophy purposes or powerlifting? Does anyone else go 10 inches below parallel?
    For powerlifting, you have to touch the bar to your body whether your arms are parallel or not. For hypertropy, you can do whatever you want if you feel it's working for you although touching the bar to your chest is a good habit for proper form & ROM. No one measures exactly how far below parallel their arms go, but in your case, you're going lower than you'd like because there's literally no arch in your back so you're increasing your ROM.

    Originally Posted by mileena202 View Post
    2. How is the male lifter above able to go just parallel or just a little blow, with only a tiny arch to his back? He has short arms?
    People will have a diff looks to their BP due to their body dimensions and setup style. The dude above is doing close grip.

    Originally Posted by mileena202 View Post
    3. How do I arch/extend my back to decrease my ROM, after a lifetime of it being rock solid stiff?
    You look like you're not squeezing your shoulders blades & keeping your upper body/lats tight, or really raising your chest - which happens together with the arch & decreases ROM. Use your feet to help make the arch. Practice on increasing mobility when not doing 1 RMs. The lady in your pic above is a bit overboard.
    Reply With Quote

  3. #3
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,469
    Rep Power: 7531
    Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000)
    Millz12323 is offline
    Might sound kind of odd but next time you're in the gym... Spend a good amount of time just experimenting with different setup types. Unrack with just the bar and try a few reps.

    Watch some videos of folks in the way they setup for their bench and try out different styles and see if you can build some form of arch. You're current bench as you pointed out is very flat backed. Pay specific attention to feet.. I don't have much of an arch but most of what little i get is from using my feet and sort of like pushing my lower body into my upper body.

    A lot of men have pretty big rib cages and / or short arms which reduces the ROM.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
    Reply With Quote

  4. #4
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 29
    Posts: 11,190
    Rep Power: 52526
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    You never have to do anything.
    But there can be advantages to longer RoM long term, and there CAN be implications to not going through full RoM.

    It's worth noting that some arch is a result of a competent bench set up not just reducing RoM.
    This is clearly shown by the Male you posted who has a pretty solid arch.

    Shoulders should be down and back and legs should be driving to cause tightness, this automatically creates an upper back arch to a certain extent.

    If you do cut RoM I'd recommend you do it with a board or very solid pause so it's controlled.
    Though I personally would still touch chest as long as it doesn't cause pain to do so

    Big Benchas on YouTube is a don't of knowledge for all things technical with a bench press. Can't go wrong watching all his content
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  5. #5
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 52
    Posts: 4,155
    Rep Power: 18202
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is offline
    ^^ A "don't" of knowledge lol? You missing a word there?

    I still cannot manage more than a mild arch, for whatever reason; but trying to incorporate the setup cues and improve solidity and tightness certainly have helped me, even if I haven't been able to implement the arch itself.

    Personally, I would be more concerned with having retracted scapulae, maintaining core brace, keeping the butt planted on the bench and the feet solidly latched in place, whether or not that results in a significant arch.
    Bench: 320
    Squat: 385
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  6. #6
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 29
    Posts: 11,190
    Rep Power: 52526
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by EliKoehn View Post
    ^^ A "don't" of knowledge lol? You missing a word there?

    I still cannot manage more than a mild arch, for whatever reason; but trying to incorporate the setup cues and improve solidity and tightness certainly have helped me, even if I haven't been able to implement the arch itself.

    Personally, I would be more concerned with having retracted scapulae, maintaining core brace, keeping the butt planted on the bench and the feet solidly latched in place, whether or not that results in a significant arch.
    Man my phone autocorrect sucks.

    Font of knowledge
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  7. #7
    Registered User HomeGymChains's Avatar
    Join Date: Jan 2018
    Age: 63
    Posts: 811
    Rep Power: 8418
    HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000) HomeGymChains is a name known to all. (+5000)
    HomeGymChains is offline

    Thumbs up

    Lots of solid advice.

    You may want to consult with a trainer to give you ROM advice about your specific body configuration in order to decrease your long-term risk of injury.

    When I wasn’t doing full-touch bench, I found it hard to judge reproducible depth. In order to do “board presses” easily in my home gym, I found a stiff foam block and held it in place with an elastic band around my chest.

    Best wishes!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
    Reply With Quote

  8. #8
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,298
    Rep Power: 60369
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    We can't all have that t-rex build... Which is a disadvantage for deads anyway. Trust me on this, i can sink a floor press into my chest.

    Unfortunately powerlifting (like almost any sport) just isn't fair nor are we all on a level playing field, and people with the most appropriate leverages will rise to the top.

    What you can do is work on better scapula control and positioning and build that position.

    You can always get better. Most people just don't actually know how to set their back properly to begin with.

    https://www.powerliftingtowin.com/im...ch-press-arch/
    FMH crew - Couch.
    Washed up meathead

    I try to not flaunt my qualifications as most are outdated before you take them and all have multiple things since proven to be not accurate - compounded by not doing the cpd to stay relevant
    Reply With Quote

  9. #9
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,627
    Rep Power: 65774
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    That guy is using a close grip.
    Looks good when flexing Crew
    Reply With Quote

  10. #10
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline
    Originally Posted by air2fakie View Post
    You look like you're not squeezing your shoulders blades & keeping your upper body/lats tight, or really raising your chest - which happens together with the arch & decreases ROM. Use your feet to help make the arch. Practice on increasing mobility when not doing 1 RMs. The lady in your pic above is a bit overboard.
    Awesome! I don't have much shoulder mobility, so I will work on that. PR's Performance on instagram has a good workout for that (for squats at least). Plus, I am going to try next time to really use my feet to create that arch. That is good advice. Not sure how it will work, but we'll see. I agree that woman is extreme, but she is a champion lifter, so I can only hope to emulate that. I don't think I will have that kind of flexibility ever though, lol.
    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

  11. #11
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline
    Originally Posted by Millz12323 View Post
    Might sound kind of odd but next time you're in the gym... Spend a good amount of time just experimenting with different setup types. Unrack with just the bar and try a few reps.

    Watch some videos of folks in the way they setup for their bench and try out different styles and see if you can build some form of arch. You're current bench as you pointed out is very flat backed. Pay specific attention to feet.. I don't have much of an arch but most of what little i get is from using my feet and sort of like pushing my lower body into my upper body.

    A lot of men have pretty big rib cages and / or short arms which reduces the ROM.
    Originally Posted by MyEgoProblem View Post
    We can't all have that t-rex build... Which is a disadvantage for deads anyway. Trust me on this, i can sink a floor press into my chest.

    Unfortunately powerlifting (like almost any sport) just isn't fair nor are we all on a level playing field, and people with the most appropriate leverages will rise to the top.

    What you can do is work on better scapula control and positioning and build that position.

    You can always get better. Most people just don't actually know how to set their back properly to begin with.

    https://www.powerliftingtowin.com/im...ch-press-arch/
    Ok, thank you both of you! I have tried set ups, like Izzy's above from PowerLiftingtoWin and also Jeff Nippard's. I need to learn scapula flexibility/control first or them to really work. The best I can do with now is still have a stiff back and with shoulders and butt off the bench, resting on just my head and feet, lol. A big no-no, of course. I'll get there, hopefully, but it will take a lot of work.
    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

  12. #12
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline
    Originally Posted by WolfRose7 View Post
    You never have to do anything.
    But there can be advantages to longer RoM long term, and there CAN be implications to not going through full RoM.

    It's worth noting that some arch is a result of a competent bench set up not just reducing RoM.
    This is clearly shown by the Male you posted who has a pretty solid arch.

    Shoulders should be down and back and legs should be driving to cause tightness, this automatically creates an upper back arch to a certain extent.

    If you do cut RoM I'd recommend you do it with a board or very solid pause so it's controlled.
    Though I personally would still touch chest as long as it doesn't cause pain to do so

    Big Benchas on YouTube is a don't of knowledge for all things technical with a bench press. Can't go wrong watching all his content
    I had never looked at his content before, but now I will! Thank you. Sounds like a good resource. Also, I will try hard with the leg positioning to create arch/tightness. I hope it works for me next time on push day.

    Originally Posted by EliKoehn View Post
    ^^ A "don't" of knowledge lol? You missing a word there?

    I still cannot manage more than a mild arch, for whatever reason, but trying to incorporate the setup cues and improve solidity and tightness certainly have helped me, even if I haven't been able to implement the arch itself.

    Personally, I would be more concerned with having retracted scapulae, maintaining core brace, keeping the butt planted on the bench and the feet solidly latched in place, whether or not that results in a significant arch.
    This advice makes a lot of sense. If it works for you with little arch, then I need to try it also.

    Originally Posted by HomeGymChains View Post
    Lots of solid advice.

    You may want to consult with a trainer to give you ROM advice about your specific body configuration in order to decrease your long-term risk of injury.

    When I wasn’t doing full-touch bench, I found it hard to judge reproducible depth. In order to do board presses easily in my home gym, I found a stiff foam block and held it in place with an elastic band around my chest.

    Best wishes!
    Ok, thank you. I had to look up board presses. Of all the big 3 lifts, I suck when it comes to bench presses, so I have tried very few alternate presses, like guillotine, close grip, pause, the one with your feet off the ground (begins with the letter "L" I think), etc. All I could think of the other day when I wanted to limit ROM was to use arm extenders on a bench like the pic below, so I would know when they reached the desired depth, lol.

    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

  13. #13
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline
    Originally Posted by GeneralSerpant View Post
    That guy is using a close grip.
    I've wanted to try that close grip, but for me, that would mean my arms would be even further below parallel. Plus, I think it would use more triceps, which are weak for me. I need all the power I can get, so I use a wide grip and have my arms almost perpendicular from my chest, with little tuck, to activate the larger pecs more.
    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

  14. #14
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 52
    Posts: 6,743
    Rep Power: 22795
    air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000) air2fakie has much to be proud of. One of the best! (+20000)
    air2fakie is offline
    Originally Posted by mileena202 View Post
    Awesome! I don't have much shoulder mobility, so I will work on that. PR's Performance on instagram has a good workout for that (for squats at least). Plus, I am going to try next time to really use my feet to create that arch. That is good advice. Not sure how it will work, but we'll see. I agree that woman is extreme, but she is a champion lifter, so I can only hope to emulate that. I don't think I will have that kind of flexibility ever though, lol.
    You'll get to where you need to be, mobility doesn't come instantly. Keep in mind you don't have to arch, but to the extent some of the underlying form adjustments help you get more power and stability in your BP it's worth a small arch from that standpoint. And if you end up competing, it'll make it a little easier like that lady in your pic who cuts off many inches from her ROM... although I think her butt is off the bench in that pic.
    Reply With Quote

  15. #15
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,627
    Rep Power: 65774
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Originally Posted by mileena202 View Post
    I've wanted to try that close grip, but for me, that would mean my arms would be even further below parallel. Plus, I think it would use more triceps, which are weak for me. I need all the power I can get, so I use a wide grip and have my arms almost perpendicular from my chest, with little tuck, to activate the larger pecs more.
    Well you were talking about going to parallel, so why would going below parallel be an issue?
    Looks good when flexing Crew
    Reply With Quote

  16. #16
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,627
    Rep Power: 65774
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Your arms reaching parallel so high when you have a wide grip only has to do with how your back muscles are extending your shoulder. If you try a more closer grip and try to stabilize it then your shoulders will orient in such a way that the bar will be lower with parallel arms. That's why the man in the picture is touching his chest when his arms are parallel to the gorund.
    Looks good when flexing Crew
    Reply With Quote

  17. #17
    Registered User mileena202's Avatar
    Join Date: Sep 2020
    Posts: 161
    Rep Power: 911
    mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500) mileena202 is a jewel in the rough. (+500)
    mileena202 is offline
    Originally Posted by air2fakie View Post
    You'll get to where you need to be, mobility doesn't come instantly. Keep in mind you don't have to arch, but to the extent some of the underlying form adjustments help you get more power and stability in your BP it's worth a small arch from that standpoint. And if you end up competing, it'll make it a little easier like that lady in your pic who cuts off many inches from her ROM... although I think her butt is off the bench in that pic.
    I like this advice. I guess I was too focused on the arch. But that will come eventually (hopefully). And even going below parallel I guess will be good for developing more power and hypertrophy.

    I also agree the woman's butt look a little off the bench. I might have screenshotted it a bit too early, while she was still getting set. But I guess she gets the benefit of the doubt anyway, as she is one of the best women bench pressers in the US. She might be the American record holder for her weight class.

    Originally Posted by GeneralSerpant View Post
    Well you were talking about going to parallel, so why would going below parallel be an issue?
    Lol, yep, so true!

    Originally Posted by GeneralSerpant View Post
    Your arms reaching parallel so high when you have a wide grip only has to do with how your back muscles are extending your shoulder. If you try a more closer grip and try to stabilize it then your shoulders will orient in such a way that the bar will be lower with parallel arms. That's why the man in the picture is touching his chest when his arms are parallel to the gorund.
    Well, I guess I have to try the narrower grip then! Thank you. We'll see how it works out. I have a lot of research and work to do.
    Age 52, Female, USA
    Ht. 5'11.5" (182 cm)
    Wt. 178 lb. (80.74 kg, 12.71 st.)
    BMI: 24.48

    1-rep maxes:

    Deadlift: 325 lb. (145 kg)
    Squat: 275 lb. (125 kg)
    Bench: 130 lb. (59 kg)
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts