The ass arch on bench, For or against

[lweaver]

You need toget some weight on your upper traps, squeeze your shoulder blades tight as if you were doing a barbell rown, and use your lats to unrack the bar.

 

[Will_I_am156]

Zig, you should check out Dave Tate's videos on YouTube about how to bench. There are seven in the series and it goes through every aspect of bench step by step. (probably about 35 mins of material)

I watched them on my phone whilst doing bench to fix mine. I just totally dropped the weight for a day and focussed 100% on getting the form right and using the tips and cues he provides. In the last 3 weeks I have gone from a complete standstill at 225 for 5 reps to 242 for 5 reps just through using things like leg drive and keeping my back tight.

 

[lweaver]

Yep, same here. I focus on a different cue every time I bench, seems like it'll be years until it's perfect through. I still have trouble with leg drive and getting my chest up into the bar.

 

[Will_I_am156]

I know what you mean, i never realised it was such technical lift til recently. I struggle with keeping tight the whole way through the set. It seems ok for like the first 2 or 3 reps but by number 4 I can feel my core struggling to maintain the bridge and have to really contract my glutes to the point where i'm nearly getting cramp.

 

[PickMe69]

I voted for Arch, but I'm not so sure about my ass actually coming off the bench, I like to left my forehead to the bar then slowly drop my shoulders and neck flat on the bench while bring my ass up a little to prepare myself for reps, but that puts the arch in my back. My ass and feet stay planted the whole time. After tearing my anterior deltoid, I started watching videos of professional trainers teaching bench form, and that seems to be the overall consensus for benching. I've also slowed my reps a bit and focused on keeping my elbows at about 45 degrees from my lats.

 

[b fold the truth]

Arch and drive with the legs...always!

 

[joeblow12345]

I have been maxing out on bench the last few days and I have always preached good form. If I lift my ass an inch ill drop weight so my butt wont raise and try it again, (I am super anal about form and was brought up around not arching your back because it seems to me like it makes it a whole hell of a lot easier for kids and is kind of cheating IMO. What does ef think? for or against

If your a bb then bench elbows out flat backed. If you wanna bench big weights arch and keep your ass on the bench, and tuck elbows. If your ass is coming off bench then try tucking your legs back underneath you. You should be on the balls of feet while driving heels to floor.

Sent from my DROID BIONIC using EliteFitness