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

[Ripe1]

That sounds like the rule could be open to interpretation, as far as where the thighs end and the butt begins.

And yes I have seen some photos of chinese female PLers who I swear could pursue alternative careers as contortionists. We'er talking a lower back that is like a foot off the bench. Incredible.

I've heard that somewhere people practise their arch with a deflated ball. As they get better at it they put more air into the ball ---> more arch and so on and so on....

 

[spatts]

I think mine's from too many years of gymnastics. Perhaps you could try crawling down the wall until you're eventually in a backbend.

 

[Ffactor]

PL = powerlifting
PR = personal record
BB = bodybuilding

The Ffactor knows what BB means you steaming turtle!

 

[IronLion]

haha the Ffactor has a turtle head pokin out of the fudgepackingfactor rectum......steamy no less

 

[spatts]

What's the difference between a PL and a PR? This is a serious question any retarded comments will be dealt with in the appropriate manner!

Chest Isolated Bench vs. Powerlifting Bench

This is without an intentional arch...just the natural arch that comes with tucking the traps. The BB is shown first. High and wide, can be hard on the shoulders, designed to isolate the chest, no leg drive. The PL bench is second. Traps are tucked and driven into the bench with the legs, bar comes low, elbows in, and it is a compound/total body movement (not an isolation move).

 

[Ffactor]

I get it! Which method will make me look more like international fonz?

 

[IronLion]

I get it! Which method will make me look more like international fonz?

bro you are cracking me up.....

 

[Robert Jan]

why did ytou never arch before?

 

[Ripe1]

I get it! Which method will make me look more like international fonz?

After a couple of months the method Spatts "instructed" could give you a nice 90 degree angle. Just guessing here though. Don't know how appealing it would look but at least you could measure straight angles everywhere

 

[Hannibal]

I may have to give this "skinny belt" a trick. I just can't wait to hear the mocking and jeering from Hannibal when I bring one of those into our gym.

You know me....

Actually I was going to suggest something like that. Can't get the link to work so I can't see the one bigguns is using, but I think a smaller more flexible is a good idea for benching. Actually posted a question about it on powerlifting a couple months ago.