arching my back

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airforceguy
somtimes when i bench i arch my back is this ok? some people say no some say yes so which is it?  

04 Apr 2007 21:15

estray
Its ok, just keep your butt on the bench and your feet on the floor.  

04 Apr 2007 21:17
airforceguy
wow that was a quick response...will do thanks!  

04 Apr 2007 21:19
Dex
i say...No.  

04 Apr 2007 21:30
airforceguy
not arguing with you but why?  

04 Apr 2007 21:39
estray
Cause hes coming from the bodybuilding perspective and im coming from the powerlifting one.  

04 Apr 2007 21:40
airforceguy
ok so i mean what are the cons to arching my back? whats the difference between the two views?  

04 Apr 2007 21:41
Dex
dont argue with me! hahaaaaaaa

if you have to arch youre doing too much weight. thats how you hurt your back and your shoulders. If you're maxing out i can see the arch happening but if you had to keep your back flat then you use your chest and not every body part to get it up.

so keep it flat on the bench and keep a spotter  

04 Apr 2007 21:42
airforceguy
alright i guess ill back it off a few pounds thanks for the replys  

04 Apr 2007 21:44
estray
Bodybuilders go for very strict form, some might even put the feet up on the bench to try and isolate the chest muscles. But watch a powerlifter put up an 800lb bench and they all have the same form: they tuck the feet way back, pinch the should blades together, and drive with the legs which causes the back to arch. And no one can arge that the more wieght you put on the bar, the more mass youll build.  

04 Apr 2007 21:44
airforceguy
so is it a matter of choice really?  

04 Apr 2007 21:48
estray
http://www.metalmilitia.net/articles/burns/CompetitionBenching.htm


Good article, really explains the importance of arching in the back.  

04 Apr 2007 21:49
estray
Yeah, its a matter of choice. But youll put on mass faster and get stronger doing it the PL way.  

04 Apr 2007 21:49
bignready
never arch your back working chest.ever! discussion closed. big has spoken  

04 Apr 2007 22:17
Dex
[QUOTE=MuscleBabe69]NOT alltogether true. its not how much u lift its how you do it. ive seen some sloppy ass fat dudes with shit form in my gym, and their physique
NEVER CHANGES, EVER[/QUOTE]


word Bravo  

04 Apr 2007 23:36
estray
I was never advocating bad form. Either way you do it you should do it in a controlled motion not bouncing it off your chest and the path of the bar should be like instead of straight up and down. Bad form is bouncing the bar off your chest or flaring your elbows out on the way down or lowering the bar too high on your chest, but arching the back is definetly not bad form. It allows you to get more leverage and therefore lift more weight, and theres no danger to your back. If youre arching your back to push more weight but doing the other components of the movement wrong then of course your not gonna make much progress and your physique will never change. Whats the difference between a World class Powerlifter and a World class bodybuilder? The Powerlifter has as much LBM but hes much stronger. He just isnt concerned with his BF. Tell Scot Mendelson to put his back flat on the bench while he's setting a world record 1015lb lift and he'll laugh you out of the country.  

04 Apr 2007 23:54
Dex
who gets more chicks Scot or me?? ME! so i win :D  

05 Apr 2007 00:43
Storm
If you bench press with a barbell the correct way you will have no choice but to arch your back to some degree..The flatter the back the more shoulders can come into play..If you want to isolate you pecs you squeeze your shoulder blades together and your press is a contracting of your pecs..Doing it that way will have your weight go down but your involving much more of your pecs thus will gain more size and strength in that area.  

05 Apr 2007 02:54
MegaA
Man don;t arch your back coz arching your back is baaaaaaaaaawd - yuo put further stres son your back which is something you don;t want to injure EVER! Can be a one off injury - once you injury it you may not injure it againg as it may be injured forever and ever and ever!  

05 Apr 2007 17:24
estray
[QUOTE=MegaA]Man don;t arch your back coz arching your back is baaaaaaaaaawd - yuo put further stres son your back which is something you don;t want to injure EVER! Can be a one off injury - once you injury it you may not injure it againg as it may be injured forever and ever and ever![/QUOTE]

I guess you better come over here to the states and give storm some training pointers cause hes doing it wrong huh?

You cant put stress on your back when youre lying down perpendicular to the floor and the wieght is over your chest. sheeesh, just think about it for a minute. The only way you could physically have your back perfectly flat on the bench would be to put your feet up and that my friend is a huge no-no.  

05 Apr 2007 17:35
president_fad
[QUOTE=estray]I guess you better come over here to the states and give storm some training pointers cause hes doing it wrong huh?

You cant put stress on your back when youre lying down perpendicular to the floor and the wieght is over your chest. sheeesh, just think about it for a minute. The only way you could physically have your back perfectly flat on the bench would be to put your feet up and that my friend is a huge no-no.[/QUOTE]


although i agree with arching the back, that is not true. My lower back has been sore from doing chest.  

05 Apr 2007 18:50
estray
[QUOTE=president_fad]although i agree with arching the back, that is not true. My lower back has been sore from doing chest.[/QUOTE]


You agree that its ok to arch the back right?  

05 Apr 2007 19:04
canibalistic_js
[QUOTE=Storm]If you bench press with a barbell the correct way you will have no choice but to arch your back to some degree..The flatter the back the more shoulders can come into play..If you want to isolate you pecs you squeeze your shoulder blades together and your press is a contracting of your pecs..Doing it that way will have your weight go down but your involving much more of your pecs thus will gain more size and strength in that area.[/QUOTE]

This is true ^^^^ Listen to storm but honestly bud you should really try to perfect your form with heavy weight rather than try to lift heavy weight to perfect your form.  

05 Apr 2007 19:19
president_fad
[QUOTE=estray]You agree that its ok to arch the back right?[/QUOTE]


yep, i arch as much as i can.  

05 Apr 2007 19:25
Storm
A powerlifting arch is much more dramatic then a regular arch for bench pressing..Powerlifters give more arch to shorten the length of the press..A sore back from benching isnt form the benching it is from straing your back in the arch take time to get use to it..

I have seen top level bench pressers with amazing archs the onlt thing touching is the glutes and shoulders an a freakin St Louis arch between them.  

05 Apr 2007 19:31
airforceguy
thanks for all the replys you guys are always helpful  

06 Apr 2007 06:59
MegaA
Nah i'm going to Bali next month and in a few months I may be going to Greece for a couple of months - I have no intention of visting the states ever but thanks for the invite anyways bro Smile  

06 Apr 2007 13:15
president_fad
[QUOTE=MegaA]Nah i'm going to Bali next month and in a few months I may be going to Greece for a couple of months - I have no intention of visting the states ever but thanks for the invite anyways bro Smile[/QUOTE]


thank god.  

06 Apr 2007 17:28

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