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

S

spatts

High End Bro
Platinum
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. :)
 
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..
 
Last edited:
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 said:
Nice Job, never realized how much the shirt makes a difference.
Click to expand...

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. :)
 
Congratulations Spatts! That's great :D

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.
 
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
 
All these benching pr's are makin me Jealous :P Had to skip benchind due to slightly hurting my pec while drinking (idiot i know). Im gonna have to try this arched stuff sunday :O
 
PCxPete said:
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
Click to expand...

Oh yeah, you should definitely practice arching while benching without a shirt. Train the way you would lift in a meet. My arch is actually better without the shirt! :D
 
bigguns15 said:
I started out arching, and my back still gets sore sometimes from benching. I've never had it negatively affect my deadlift though.
Click to expand...

That's SUCH a relief to hear.

Honestly, I think I would've done just as well in the fury, and it certainly would've been easier to arch in. It's been a long time since I maxed out the 2 board, so the PR was kind of inevitable. I'm not sure if it was due to time, the arch, or the shirt...probably a combo.
 
you did wear a belt right spatts???

X
 
Yes, but I thought it was alot harder to get arched on the bench with it. I only wear it to hold the shirt in place.
 
What kind of belt do you use for bench? I used to use my regular comp. belt to hold the shirt, but could not arch well in it. I got this cheap, crappy two inch weightlifting belt and it seems to work sooo much better. Although, I feel like I'm being cut in half when I get locked in :D (makes my waist look exceptionally small!!)
 
so what your saying is to use the cheap old crap walmart belt everyone bought when they first started training if they use an arch on the bench??

X
 
Exodus said:
so what your saying is to use the cheap old crap walmart belt everyone bought when they first started training if they use an arch on the bench??

X
Click to expand...

Yep. All of the p'lifters at my gym have found that a smaller, skinner belt can be pulled tigher to hold the shirt down better and allows for a better arch.

It probably works better for me because my torso is a bit short, so the big belt really hurts my arch.

In my video, I'm using the skinny belt that I bought for benching.

http://www.rebeccaphelps.com/ironmikes235a.mpg
 
wow that's a hell of an arch you got there. and that's legal? it looked like your butt was barely touching the bench.

What exacly is the rule as far as your butt touching?

Also spatts gongratulations!
 
I can assure you that the arch you see is legal. That's actually pretty tame compared to some of the girls out there that have even more extreme arches. USAPL rules...butt remains in contact with the bench. And Bigguns15, get a bigger arch!:D
 
Oh yeah, her arch is perfectly fine. As long as she can keep her tush on the bench, then they can't say boo about it.

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. ;)
 
so basically if any part of your ass is touching the bench you'r egood to go?

I mean it doesn't have to be your whole butt right?
 
pwr_machine said:
That's correct, any part.
Click to expand...

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.
 
spatts said:
I benched 323 to a 2 board in a bench shirt.
Click to expand...

Darling I have no idea what that means! The Ffactor can barely flat bench 135 without injuring the rotators. The Ffactor can incline 230 lbs. only. Why is the Spatts benching more than the Ffactor?
 
Ffactor said:


Darling I have no idea what that means! The Ffactor can barely flat bench 135 without injuring the rotators. The Ffactor can incline 230 lbs. only. Why is the Spatts benching more than the Ffactor?
Click to expand...

Apparently the Ffactor is a weak little girl compared to spatts.
















(j/k bro) :)
 
gettinlarger said:


Apparently the Ffactor is a weak little girl compared to spatts.
Click to expand...

The Ffactor resents that comment and is calling you gay!
Man I get confused every time I come to this board! I should stick to chat and anabolics!
 
Ffactor said:


Darling I have no idea what that means! The Ffactor can barely flat bench 135 without injuring the rotators. The Ffactor can incline 230 lbs. only. Why is the Spatts benching more than the Ffactor?
Click to expand...

You're probably benching like a bodybuilder, high and wide, which can injure your rotators.

A PL-style bench isn't as hard on the shoulders.
 
TheProject said:


You're probably benching like a bodybuilder, high and wide, which can injure your rotators.

A PL-style bench isn't as hard on the shoulders.
Click to expand...

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!
 
Ffactor said:


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!
Click to expand...

PL = powerlifting
PR = personal record
BB = bodybuilding
 
Ffactor said:
The Ffactor can barely flat bench 135 without injuring the rotators.
Click to expand...

That's because the F-factor benches like a bodybuilder and Spatts benches like a powerlifter. Spatts has spent the last year reparing her rotator cuffs from benching like you do. :)


Why is the Spatts benching more than the Ffactor?
Click to expand...
See above.
 
Lumberg said:


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.
Click to expand...

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....
 
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 said:
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!
Click to expand...

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 said:
I get it! Which method will make me look more like international fonz?
Click to expand...

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 :D
 
spatts said:
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. ;)
Click to expand...

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.
 
Ffactor said:
I get it! Which method will make me look more like international fonz?
Click to expand...

inzermodel.jpg
 
Excellent work Spatts. :) You are one very strong woman. I can't wait to get back in the gym!!!!!!! Very inspiring.

msboss
 
This will be my routine tomorrow:

7 sets of incline presses, starting from 135 up to 230.
Peck Deck - 5 sets 120-160
4 Super sets of concentration curls followed by cable curls
4 sets lying cable extensions
4 sets pull downs
 
Spatts I think my girlfriend officially likes you more than me now...lol

That is women though....you can compliment them all day and they don't notice but when it comes from another good looking women then it is a big deal.....oh well i'm not complainin'....
 
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