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

  1. #11
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    Quote Originally Posted by PowerBarbie View Post
    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
    Ah ok. I want a bigger arch because it will allow me to press more weight. I still (obviously) do plenty of strength training for the bench. I can work on both at the same time, increasing your arch doesn't stop you from getting stronger lol
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  • #12
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    Quote Originally Posted by El Freako View Post
    Not necessarily.

    I was benching nearly 150 before I even started learning to arch.
    I meant independent
    I can work on both strength and arching separately and they do not have an effect on each other
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  • #13
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    Quote Originally Posted by 0ni View Post
    I meant independent
    I can work on both strength and arching separately and they do not have an effect on each other
    True but honestly I would be focusing more on the former than the latter for a while. Majoring in the minor shit and all...


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    You can focus on both equally
    Concentrating on technique does not stop me from training hard, it does not stop me from using progressively heavier weights and it does not stop me from increasing my volume. Not sure on what point you're trying to make here. I bench 3-4x a week and get in 450-500 reps a month
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    Quote Originally Posted by 0ni View Post
    You can focus on both equally
    Concentrating on technique does not stop me from training hard, it does not stop me from using progressively heavier weights and it does not stop me from increasing my volume. Not sure on what point you're trying to make here. I bench 3-4x a week and get in 450-500 reps a month
    What I'm suggesting is that you do the majority of your work without a comp style bench arch to develop your base strength more. I only ever crank my arch up when I'm doing my heavier triples to singles. Most volume is done with just a light arch for stability.


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    I drive back with my legs as I make the arch and keep driving back to maintain tension e.g.

    [ame=http://www.youtube.com/watch?v=WgPw5biBsZk]125kg touch and go bench press - YouTube[/ame]

    I also find it helps to vibrate my left arm a lot during lock out.
    1rms: BP: 140kg touch'n go, MP: 85kg, Weighted Chin ups:60kg+104kg bodyweight. Squats/deadlifts: Injured, maybe 20kg each now (including bar weight).


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    >get criticized for having shitty bench
    >seek advice of top strength coach in australia
    >travel across country to get in a few sessions with him
    >spend the majority of my time increasing all aspects of my bench, starts moving up considerably
    >get told I should go back to the way I was training before

    Fuck everything
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    Quote Originally Posted by joe View Post
    I drive back with my legs as I make the arch and keep driving back to maintain tension e.g.

    125kg touch and go bench press - YouTube

    I also find it helps to vibrate my left arm a lot during lock out.
    hahaha that's epic dude
    I'll give pushing back with my feet a go, I was waiting until I was set before doing it
    Any tips on getting my feet further back? I just can't get them back further and will eventually want flat feet if I am to bench in IPF
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    Quote Originally Posted by joe View Post
    I drive back with my legs as I make the arch and keep driving back to maintain tension e.g.

    125kg touch and go bench press - YouTube

    I also find it helps to vibrate my left arm a lot during lock out.
    Respect for not giving up.
    Strength training since 2011 | Hidden Content .
    Best gym lifts: S: 175kg | B: 140kg | D: 210kg | MP: 80kg @ 73kg
    Best comp lifts: S: ? | B: 135kg | D: 221kg @ 73kg


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    Quote Originally Posted by 0ni View Post
    >get criticized for having shitty bench
    >seek advice of top strength coach in australia
    >travel across country to get in a few sessions with him
    >spend the majority of my time increasing all aspects of my bench, starts moving up considerably
    >get told I should go back to the way I was training before

    Fuck everything
    You overcomplicate everything.

    Just bench and do assistance and your bench will go up.
    Last edited by Sticky; 18-10-2012 at 09:48 PM.


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