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  Click here to go to the first staff post in this thread.   Thread: Bench arch technique

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    Default Bench arch technique

    Hey, thought I'd make a thread about bench press technique, specifically the arch itself.
    This is not the thread to bitch and moan about safety and "health"

    Anyway, since the sessions at PTC Brisbane and following Scott's advice, my bench technique has much improved. My grip is now right out and I have spent considerable time increasing my ability to arch when I set up for the bench.

    Now I Google'd the fuck out of this and couldn't find any solid info on methods used to increase the bench press arch. Everything was just "lay on a PVC pipe to warm-up". Today I managed to bench laying on a 6" foam roller and this is pretty much the biggest cylinder that my short torso can fit onto. The problem for me now isn't upper back flexibility I don't think so but more my ability to get my feet back under the bench. No idea what I have to improve on to increase my arch.

    When I place my feet on the floor and use the bar to pull myself in, I get a really good arch but come up onto my toes. So I know it's not the arching but getting the feet under the bench.

    Here is a video of my set-up anyway.

    [ame=http://www.youtube.com/watch?v=lLmKaCob0lY]Bench setup - YouTube[/ame]
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    Maybe you should work on developing a strong bench before reaching for the lofty heights of the perfect arch.


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    Default

    on another note

    DL 190kg @ 64kg

    whoa!!!!


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    Pretty sure both are inter-dependant
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    There are no absolute world records anymore



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    [ame=http://www.youtube.com/watch?v=i8y1FAVw2_Y&feature=youtube_gdata_player]Bench Session 23/7/12 - YouTube[/ame]
    - PTC Brisbane -

    Squat - 150kg / Bench - 72.5kg / Deadlift - 145kg @67kg BW

    "...I couldn't give a single f*ck if you don't like me...
    ...The only things I give a f*ck about are cuddling and how much I squat..."


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    plez share info tara
    how do you get yourself so that you're standing over the bench like that instead of laying down
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Quote Originally Posted by PowerBarbie View Post
    Wow thats impressive!
    My Training Log:
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    Squat - 140kg Bench - 100kg Deadlift -180kg


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    I use a variance of sizes of PVC pipe to arch over on the bench to help with the arch.


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    I just have a flexible back. I don't purposely train for flexibility or the arch.. I have such an epic arch just to get maximum tightness.. If I had a choice I'd probably choose to not have to arch as much, its really not all that comfortable and always generates comments on my arch rather than my lift.. Why are you on such a mission to increase yours? For decreased ROM?.. I'd just work on increasing bench strength first?

    Edit - also I have a big butt that makes it look a lot more arched
    - PTC Brisbane -

    Squat - 150kg / Bench - 72.5kg / Deadlift - 145kg @67kg BW

    "...I couldn't give a single f*ck if you don't like me...
    ...The only things I give a f*ck about are cuddling and how much I squat..."


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    Quote Originally Posted by 0ni View Post
    Pretty sure both are inter-dependant
    Not necessarily.

    I was benching nearly 150 before I even started learning to arch.
    Last edited by Bench Polkov; 18-10-2012 at 08:10 PM.


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