First time arching on the bench...a PR story:

[spatts]

Tonight was 2 board night, and I decided to give the Metal Militia style of benching a whirl. Now, I already had T. Fannon's approval that I bench plenty low, keep my elbows in, etc., but I never used any kind of arch and always put my feet out front.

Tonight I decided to throw in the arch.

Former Raw = 221...Former shirted = 300

Tonight Raw = 245...Tonight shirted = 323

I think I'm finally figuring this shirt out!

Some thoughts: My traps and erectors are FRIED from that arch. My back arches very easily, I just had never used it, and I'm not sure I could deadlift after benching like that. Have any of you that started benching this way experienced this, and had it eventually go away to the point where you could deadlift afterwards?

Also, how on EARTH do you get into the arched position once the shirt and belt are on!?! That's talent. I mananged, but it was awkward!

It was a good night.

 

[TightInn]

I started using my lats and arching 2 or 3 weeks ago and I had the same results -- a huge increase in my bench and soreness the next day. No soreness since then (which is usual for me).

Congrats..

 

[DBCooper]

Glad to hear the news Spatts.

 

[TheProject]

Good night indeed...very nice work!

I'd give you some PR karma, but it seems I can't still.

 

[Hannibal]

Definitely a good night...congrats on the PR. We'll have to see if the "arch pain" goes away after a few workouts. If not that could effect your 3 lift...might have to be a Specialist.

Think we are finding what I supected to be true...thats a helluva lot more shirt than you are used to, which is good. When the weights get heavier and you can get it down faster, without wasting energy, the bar flies up. Gotta hit the lockout even harder now with denim. 3 wheels is there...

 

[ffknight84]

Nice Job, never realized how much the shirt makes a difference.

 

[spatts]

Nice Job, never realized how much the shirt makes a difference.

Yep....80 pounds due to the fact that my strength is my lockout, and that's where the shirt STOPS helping. If my lockout wasn't strong, I wouldn't bench shit in it.

Also, please note that my raw bench and my shirted bench went up by about the same number. They usually do, with good reason.

Thanks everyone.

 

[bigguns15]

Congratulations Spatts! That's great

I guess this was using the DD? I have found that with my Fury, if we pull it down way, way low (pulling from both the bottom and from the neck) and then put on a thin belt while trying to arch back, I'm able to arch better on the bench. My arch suffers a little when I have a shirt on because I can't seem to tuck my shoulders back as much. I don't know how that would work with a denim, but though I'd throw that out.

I started out arching, and my back still gets sore sometimes from benching. I've never had it negatively affect my deadlift though.

 

[IronLion]

Nice Work....someone is getting strong

 

[PCxPete]

is it ok/recomended to arch your back while benching w/o a shirt? or should that form be reserved for shirts?

just wondering how i can boost my sad ass excuse for a bench since im really focusing on building up my tri's atm