Bench Press Form (ARCH OR NO ARCH)
video description
Need a towel dear? (Wife coming out of shower)
Clean-off your windshields, sir? (Crosssing Crosswalk)
Let me wipe-off that doorhandle for you! (Approaching store/gym front)
Jeff: -Today. How to do Face-pulls with a T-shirt! -
Jeff (thinking): -How many minutes into the video. -F' it- we're -starting- the show naked! Jesse!
This is one of those (bro-science) -circular-arguments- that has been going on in the gym for-ever!
-The Arch-.
Some called it -cheating- & wouldn't -credit/acknowledge- the (benchpress) lift, back in da day!
I noticed all the top Power-lifters using this technique. short arms help too!
-Everything in moderation- is my motto. even in fitness/bodybuilding. The race is long.
Date: 2022-04-22
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Comments and reviews: 9
Szilveszter
I have always used flat back bench press. In my view, arched position is not really comfortable or/and healthy for the lower back and the spine on a long run. It's just too much pressure. Especially when you use 200-220 lbs or more I think the flat back position is more stable, the support between the back and a bench is greater. It maybe helpful for one rep on a competition. I've been on a competition 10 years ago, seen guys arching in almost 90 degrees, thinking jeez. they're gonna break in half. Also it's a cheat at some point, considering the decreased distance for the weight. :D
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I have always used flat back bench press. In my view, arched position is not really comfortable or/and healthy for the lower back and the spine on a long run. It's just too much pressure. Especially when you use 200-220 lbs or more I think the flat back position is more stable, the support between the back and a bench is greater. It maybe helpful for one rep on a competition. I've been on a competition 10 years ago, seen guys arching in almost 90 degrees, thinking jeez. they're gonna break in half. Also it's a cheat at some point, considering the decreased distance for the weight. :D
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Pentax67
If you are a powerlifter, you need to arch. If you are bodybuilder = completely different technique of bench press where you make 90 degrees elbow out and just pump. Average guy in gym who wants bigger chest = flat position on bench and do bench press without going way too heavy to avoid shoulder injury.
Side note: arching may cause severe spine damage and hernia. You need to have strong back before arching and deadlift should be practiced to reinforce your lumbar muscles. Wear a belt and tighten your abs during arching in bench press
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If you are a powerlifter, you need to arch. If you are bodybuilder = completely different technique of bench press where you make 90 degrees elbow out and just pump. Average guy in gym who wants bigger chest = flat position on bench and do bench press without going way too heavy to avoid shoulder injury.
Side note: arching may cause severe spine damage and hernia. You need to have strong back before arching and deadlift should be practiced to reinforce your lumbar muscles. Wear a belt and tighten your abs during arching in bench press
reply
sport
Notes:
Arching your back will generally help you lift more. The arch does not have to be extreme (like competitive powerlifters, but incorporating a slight or moderate arch wouldn't hurt.
-mechanically putting the pecs in a better position, engaging more of the muscularture, & therefore allowing them to exert more force
-slight decrease in ROM
-stabilize shoulder blades
Overall, the decision to incorporate an arch depends on you & your goals. Just keep in mind that too much of an extreme arching could lead to problems.
reply
Notes:
Arching your back will generally help you lift more. The arch does not have to be extreme (like competitive powerlifters, but incorporating a slight or moderate arch wouldn't hurt.
-mechanically putting the pecs in a better position, engaging more of the muscularture, & therefore allowing them to exert more force
-slight decrease in ROM
-stabilize shoulder blades
Overall, the decision to incorporate an arch depends on you & your goals. Just keep in mind that too much of an extreme arching could lead to problems.
reply
Primal
Hi Jeff! I see what you mean in the video. But dont most people oversee that when you arch your back you active a lot more lower chest, therefor training the lower chest more?
Most people have the issue of getting a bigger upper chest. Couldn't this be the reason why? (It seems a bit like ego lifting, because when you arch you back you can lift more) kinda like making normal bench press an decline bench press?
Would love a respons on this!
Thanks in advance - Lui
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Hi Jeff! I see what you mean in the video. But dont most people oversee that when you arch your back you active a lot more lower chest, therefor training the lower chest more?
Most people have the issue of getting a bigger upper chest. Couldn't this be the reason why? (It seems a bit like ego lifting, because when you arch you back you can lift more) kinda like making normal bench press an decline bench press?
Would love a respons on this!
Thanks in advance - Lui
reply
Jesus
Hey Jeff,
I-ve plateaued around 155lb on bench for about 3 years. I-m now been benching 205lb for 5x5 due to me implementing the arch. I have 3 months getting to where I-m currently at but just last week I-ve had pains from my upper chest to like shoulder blade area. I can barely do 20 pushups w/out pain. Could it be that I-ve been overusing the arch? I use that everytime I bench. I hope to hear back from you my guy! As always, I appreciate your anatomy based videos!
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Hey Jeff,
I-ve plateaued around 155lb on bench for about 3 years. I-m now been benching 205lb for 5x5 due to me implementing the arch. I have 3 months getting to where I-m currently at but just last week I-ve had pains from my upper chest to like shoulder blade area. I can barely do 20 pushups w/out pain. Could it be that I-ve been overusing the arch? I use that everytime I bench. I hope to hear back from you my guy! As always, I appreciate your anatomy based videos!
reply
Quan
Wouldn't doing a bench press at a decline have the same effect? Unlike common belief, the decline bench press does not just work the lower pecs. It actually recruits the most muscle fibers out of all of the bench presses. The best part about it is that it also removes your shoulder from the equation. I found that most people who do incline or flat bench cheat a little and turn the exercise into a shoulder press, and they end up hurting their shoulder.
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Wouldn't doing a bench press at a decline have the same effect? Unlike common belief, the decline bench press does not just work the lower pecs. It actually recruits the most muscle fibers out of all of the bench presses. The best part about it is that it also removes your shoulder from the equation. I found that most people who do incline or flat bench cheat a little and turn the exercise into a shoulder press, and they end up hurting their shoulder.
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MidNight
It-s simple if you want to power lift and are just focus on moving the weight or just want to push add more weight for add mass gains. Then arch your back(pause. If you want to Focus more on muscle contraction and really letting your muscle do all the work and build tone and strength the keep your back as flat as possible.
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It-s simple if you want to power lift and are just focus on moving the weight or just want to push add more weight for add mass gains. Then arch your back(pause. If you want to Focus more on muscle contraction and really letting your muscle do all the work and build tone and strength the keep your back as flat as possible.
reply
lance862
I like this cheat on days where you're working chest and shoulders especially. Not a huge arch just enough to get your forearm under there or so. It helps target the bench press to the chest and keeps you from getting worn out before doing inclines or shoulder presses.
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I like this cheat on days where you're working chest and shoulders especially. Not a huge arch just enough to get your forearm under there or so. It helps target the bench press to the chest and keeps you from getting worn out before doing inclines or shoulder presses.
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VmacSolutions
This was a good video. I've never really arched my back, while on the bench. In fact, I've always made it a point to press my back, specifically, lower back into the bench. I may plant my feet like I'm going to arch, but still keep my back flat on the bench.
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This was a good video. I've never really arched my back, while on the bench. In fact, I've always made it a point to press my back, specifically, lower back into the bench. I may plant my feet like I'm going to arch, but still keep my back flat on the bench.
reply
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