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How much arch?8070

SwoleAnimal private msg quote post Address this user
How much do you guys arch your back on bench press? I heard that it could lead to injury and should only be done at powerlifting meets
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Cannonball private msg quote post Address this user
It starts to hurt when I literally use 100% force to arch grabbing the bench besides my head and wrecking, so a little less than that.
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Cannonball private msg quote post Address this user
How much depends on the individual flexibility.
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McQueef private msg quote post Address this user
From my understanding, the arch should lead to slight discomfort, not pain.

The risk of injuring your lower back while doing a powerlifting setup is much less than the risk of injuring your shoulders while doing a typical bodybuilding setup.

I switched over to the powerlifting method about 6 months ago. After feeling the improvements, I'll never bench any other way.
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Markovich private msg quote post Address this user
Do you guys bench the bar straight upwards?
Some people push it a little inwards to the rack or the place you have the bar ons (forgot what it's named)
but do you press the bar straight up?
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Cannonball private msg quote post Address this user
towards the rack, slightly
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mikew private msg quote post Address this user
@SwoleAnimal check out this article:

Fundamentals of the Bench Press Arch
http://www.criticalbench.com/fundamentals_bench_press_arch.htm

This is good: Joey Smith - Showing How to Increase Your arch on the Bench-Press with a Foam Roller




And Bench Press 101 with Jennifer Thompson is pretty good too:

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SwoleAnimal private msg quote post Address this user
I swear. 3 years and I still can't get bench press form down. lol
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mikew private msg quote post Address this user
@SwoleAnimal can you do a "wheel" as described in the BP fundamentals article? What about using a PVC pipe as recommended in the article and in the first video I posted.

I haven't actually tried the PVC pipe thing but I'm gonna give it a try myself this week.
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SwoleAnimal private msg quote post Address this user
My flexibility is really limited. Thats one area I've never worked on since starting. Put on 40 lbs without ever stretching or anything
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SwoleAnimal private msg quote post Address this user
I just heard arching at all was actually detrimental when just trying to focus on chest/build muscle.
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The Dark
Knight
eknight private msg quote post Address this user
I worked with the wrestling coach at The Citadel to improve bridging and arch. We did a fair amount of walking down walls bent back with our hands. -3X
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