Bench Press Question

[RickRock13]

this is false... i dont know where you are getting this from...
feet flat, yes
but the back should be arched... it does not have to be extreme, but not many competitive powerlifters are going to agree with you on this... and powerlifting is the only sport i know of where the bench press is an event...

I wasn't speaking about power lifting. Them guys get injured all the time for a reason. Its hard to crank out 1 rep maxes with perfect form

The question was asked about the "correct" way to perform the exercise, which also means avoiding arching the back during the lift. Form is something that should be important to everyone, but unfortunately isn't.

 

[moya]

who's getting injured?...
smh... ive never seen anyone hurt at a meet, and ive competed at national level events...
arched back is correct if you want to be technically sound... bodybuilders can get away with whatever because the workout is just a piece of the puzzle... powerlifting is about mastery of a lift...

 

[training700]

If anything is gonna get hurt be a shoulder or elbow and I think more from heavy weight than from a break in form. Sometimes I will feel more work in lower back than anywhere before am fully warmed up but your lower back should be strong enough not to be hurt.

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[moya]

If anything is gonna get hurt be a shoulder or elbow and I think more from heavy weight than from a break in form. Sometimes I will feel more work in lower back than anywhere before am fully warmed up but your lower back should be strong enough not to be hurt.

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bingo...

 

[princeofsin]

The habbit is hard to break but keep trying!

 

[Garman86]

A proper bench you'll have your shoulders ,mostly up on your traps , on the bench,your back should be flexed with a big arch in your back and feet on the floor I've pressed over 600lbs I'm 5'9" 215lbs your entire body should be tight while you do the lift a proper bench you'll work your entire body

 

[moya]

A proper bench you'll have your shoulders ,mostly up on your traps , on the bench,your back should be flexed with a big arch in your back and feet on the floor I've pressed over 600lbs I'm 5'9" 215lbs your entire body should be tight while you do the lift a proper bench you'll work your entire body

thank you...
nice press btw...

 

[stormin67]

It's funny, through all this discussion, I never seen anyone explain basicaly "why" you try to arch as much as possible during competitions. I have been in MANY bench meets and was fortunate enough to be trained by an old time nationaly ranked lifter. The main reason that we were tought the "arch" was to reduce the "range of motion" required during the bench. Even if you can reduce it by say one to two inches, it makes a drastic difference on how much more weight can be used. IMO

 

[moya]

It's funny, through all this discussion, I never seen anyone explain basicaly "why" you try to arch as much as possible during competitions. I have been in MANY bench meets and was fortunate enough to be trained by an old time nationaly ranked lifter. The main reason that we were tought the "arch" was to reduce the "range of motion" required during the bench. Even if you can reduce it by say one to two inches, it makes a drastic difference on how much more weight can be used. IMO

i think i mentioned it a bit... yes, an extreme arch (which is not necessary for a 'proper' bench, although you do want some arch) will reduce the ROM... however it also shifts the load to stronger muscles like the lats and lower pecs... reduces stress on the shoulders...

 

[Evan Tipps]

Bench press form is different for bodybuilders/powerlifters. You should state which one you're going for before these arguments get started xD. If your wanting to build muscle I think your back should be mostly flat.. Time under tension/rom will build you more muscle then pressing alot of weight 2 inches. (no offense to any powerlifters)