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what's the correct way to bench press
Posted on 4/13/19 at 10:30 am
Posted on 4/13/19 at 10:30 am
I see some people arch their back when they bench.
I've read that the correct way is to keep the back flat against the bench to support the spine.
I've read that the correct way is to keep the back flat against the bench to support the spine.
9
Posted on 4/13/19 at 10:38 am to L1C4
The hips and lats need to touch the bench. Your lats need to be engaged like it would any other lift. You can have an arch, but it should be comfortable, not some weird contortion. Your feet should be in a position that will help drive on those really heavy lifts.
Brian Alsruhe: Bench Press
Brian Alsruhe: Bench Press
This post was edited on 4/13/19 at 10:40 am
Posted on 4/13/19 at 10:50 am to DeafJam73
quote:
You can have an arch, but it should be comfortable,
Should never be comfortable in lifting heavy. It should be you wanting to end it as soon as possible.
This post was edited on 4/13/19 at 10:52 am
Posted on 4/13/19 at 10:52 am to L1C4
No flat back. Leads to shoulder injuries. You can be flat on flyes.
Posted on 4/13/19 at 11:03 am to Hu_Flung_Pu
Maybe comfortable is not the appropriate word, but I don’t focus on having a huge arch. I put myself in a position where I can brace as hard as I possibly can, get as tight as possible and drive the bar under control. I find that when I arch too far, I feel out of position. I’m not flat backed, but it’s not a huge arch.
Posted on 4/13/19 at 11:08 am to DeafJam73
quote:
but I don’t focus on having a huge arch
Right, it's about having an arch but being as tight as possible.
Posted on 4/13/19 at 11:13 am to Hu_Flung_Pu
quote:
No flat back. Leads to shoulder injuries
Learned that the hard way.
Posted on 4/13/19 at 11:33 am to L1C4
Depends
The crazy arch back is used in competition
The crazy arch back is used in competition
This post was edited on 4/13/19 at 11:34 am
Posted on 4/13/19 at 11:46 am to L1C4
All I can tell you is to make sure your wrists are straight
Posted on 4/13/19 at 1:40 pm to L1C4
A lot of power lifting types tell you to do this weird 90 degree back arch, with your feet flat, and some other weird shite. If that works for you and them, that’s fine.
There’s no need to over complicate the shite out of it. Just lay flat on the bench, feet flat on the ground, hands and arms equal distance and press that shite. That weird back arch and toe bend thing just isn’t necessary and seems like an injury waiting to happen.
This is what I do at least. I’m 174 right now and I bench press about 340 with a pause.
There’s no need to over complicate the shite out of it. Just lay flat on the bench, feet flat on the ground, hands and arms equal distance and press that shite. That weird back arch and toe bend thing just isn’t necessary and seems like an injury waiting to happen.
This is what I do at least. I’m 174 right now and I bench press about 340 with a pause.
This post was edited on 4/13/19 at 1:42 pm
Posted on 4/13/19 at 2:29 pm to Hu_Flung_Pu
quote:
Should never be comfortable in lifting heavy. It should be you wanting to end it as soon as possible.
*unless you are using straps to deadlift.
Posted on 4/13/19 at 2:46 pm to Lester Earl
quote:
*unless you are using straps to deadlift.
Lol you'll snap something if you just yank that shite without bracing.
Posted on 4/13/19 at 2:48 pm to TDcline
quote:
lot of power lifting types tell you to do this weird 90 degree back arch, with your feet flat, and some other weird shite. If that works for you and them, that’s fine.
The arch is for tightness, lessen the shoulder torque, AND depth. It's mainly to gather the most amount of tightness in your back as you can.
Feet flat is in the rules for competition for some leagues. I prefer heels off the ground.
Like I said earlier. Lying flat on the bench puts too much strain on your shoulders. I've helped many people bench again by trying the arch.
This post was edited on 4/13/19 at 3:00 pm
Posted on 4/13/19 at 3:18 pm to Hu_Flung_Pu
I respect your input on the topic. You’ve proven on here that you know what you’re doing.
That back arch thing has just never worked for me and I don’t like it.
That back arch thing has just never worked for me and I don’t like it.
Posted on 4/13/19 at 3:28 pm to TDcline
It's no biggie if you do it or don't especially if you have no pain. It's a preference but the arch will help with shoulder pain if you ever get it. 
Btw, solid numbers.
Btw, solid numbers.
Posted on 4/13/19 at 5:47 pm to L1C4
Posted on 4/13/19 at 7:24 pm to Rep520
Very good series with all the main lifts.
Posted on 4/14/19 at 10:00 am to L1C4
As long as arm path is good and elbows don't flare out, the rest is comparatively easy. I'm a modest arch guy.
Posted on 4/14/19 at 10:34 am to L1C4
Arching is for powerlifting and decreases the range of motion. They are trying to complete the heavy lift by going the shortest distance.
Flat back if you’re more bodybuilding and developing muscle.
Flat back if you’re more bodybuilding and developing muscle.
Posted on 4/14/19 at 10:47 am to GeorgeTheGreek
quote:
Flat back if you’re more bodybuilding and developing muscle.
I'd argue against that for barbell bench press. Arch for shoulder health on higher volume.
Also can't brace as hard.
This post was edited on 4/14/19 at 10:49 am
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