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However it allows for a much more solid interface with the ground. Its just one exercise that makes up a small percentage of a well balanced exercise program.
Fake Strength Stop Arching The Bench Press T Nation
If your goal is to increase the numbers youre putting up on your bench youll find that by switching from a traditional bodybuilder style bench press to a powerlifter style bench press with an arched back and retracted scapula youll instantly be able to press more.
Bench press arched back or not. If you arch your back in your form during the bench press you are temporarily creating a steeper angle on the rib cage that helps to put the bulk of your pecs at a greater mechanical advantage to. One way to arch your back is to get your feet behind your hips but the farther the legs go back the tougher it is to transfer leg drive into the bench without your butt leaving the bench. Before you start hammering out heavier bench presses arched back or otherwise syatt advises caution.
To set up for a bench press i tell people to stick your chest out as far as you can arch your upper back. Bench press the arch used by lifters often powerlifters during the bench press tends to always cause a little controversy. Bench pressing is a very touchy subject and how you bench should depend on what your trying to achieve.
Pull your shoulder blades back together behind you. Powerlifter yes but keep your butt on the pad lifting your butt is what puts increased pressure on your spine not the arch in your back. A strong safe bench press requires core stabilization but because youre lying on your back it doesnt foster the necessary stability in your abdominal back and hip muscles.
Therefore arch lifters are substituting decreased rom for less leg drive but leg drive is likely to have a better transfer to other activities outside of the bench press. Yes a mild arch is actually beneficial as it allows you to position your shoulders down and back drive your upper back and traps into the bench while pushing with your feet creating a solid foundation. Aim to create the arch from your upper mid back rather than lower back.
Just because you should arch your back during the bench press doesnt mean you should arch your back during every other exercise. In reality the controversy typically spurs from comments made on. There is a right and wrong way to arch your back for bench pressing.
This improves both the ability to drive your weight into your traps and your leg drive. In a powerlifting bench press form having your feet out in front of you will decrease the total amount of arch in your back.
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