Bench press question?

karri82

I've just started stronglifts but just wondered what people do about the bench press, on 5x5 on youtube mehdi arcs his back to do them but my husband was always taught to keep his back flat when doing them. Is there a right or wrong way or is it just personal preference?

jlclabo

arch is correct. plenty of youtube videos demonstrating how to properly set up for the bench press

levitateme

I arch. Feels like it gives me better leverage. Make sure your butt doesn't come off the bench, though.

norcalskater

There are wrong ways to do it. I've seen some power lifters arch their back. I keep my back flat and do 4 sets of 6-12 reps with 2-3 minutes rest in between.

gotolam

I'm no expert but I think Medhi sees the Bench as a compound/full body exercise...so he encourages you to get the core involved. I think the "traditional" school of thought is that if you keep your back flat, you reduce reliance on other parts of your body and focus on limiting the movement to your arms and pecs.

I was taught to bench flat, but I'm currently re-evaluating what's going to work better for me.

jlclabo

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

wolfsbayne

I've done it both ways, but I find when I arch my back and put my whole body into it, I can lift more weight. Hence, compound lift.

juliewatkin

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

This. I arch as much as possible to shorten the range of motion for competition. However, you also arch to tighten your upper back/traps. When I'm benching, I think of my body as a bow that is strung to fire an arrow, tight, tight, tight. Shoulders, traps, glutes, quads, everything. In fact, when I'm doing reps, I often feel it most in my quads.

Lofteren

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

This. I arch as much as possible to shorten the range of motion for competition. However, you also arch to tighten your upper back/traps. When I'm benching, I think of my body as a bow that is strung to fire an arrow, tight, tight, tight. Shoulders, traps, glutes, quads, everything. In fact, when I'm doing reps, I often feel it most in my quads.

I agree with both of these posts. I used to bench with a flat back when I played football because there was no one there who knew any better and my bench press numbers were horrible and my shoulders hurt all the time. Once I hooked up with a group of powerlifters and they showed me how to bench properly my bench press blew up and my shoulders quit hurting. I also put on a lot of upper body mass from handling the extra weight. Arching, leg drive and tucking the elbows are all a must.

JoRocka

Yes.

It is one of the few that qualifies as a compound and an isolation.

If you are pushing for power and numbers- you want the compound- which is arch- driving through the feet- butt engaged back engaged.

If you are trying to build your pecs- then full body isn't necessarily the answer.

n fact, when I'm doing reps, I often feel it most in my quads.

that's funny- my glutes get cramps when I'm really pushing hard LOL

Chieflrg

I have done both at different points of my life.

When I'm lifting heavy-heavy I arch. I want my to use my legs, core, and traps to stabilize and control the heavy weight. Basically as a compound exercise.

When I flatten back and lift legs in air...I'm trying to iso my chest. I will use a much lighter weight usually dumbells and use pause techniques at times as well.

usmcmp

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

This. Our backs are naturally arched. If you try to flatten it (like putting your feet on the bench) you increase your chance of injury by forcing your back into an unnatural position. Just look at powerlifters. They all bench with some sort of arch.

skullshank

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

SuperSexyDork

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

wolfsbayne

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

It didn't look like she had too far to go to touch her chest with it that far in the air.

LolBroScience

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

https://www.youtube.com/watch?v=uHXNOdi060k

They do in competition

usmcmp

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

It didn't look like she had too far to go to touch her chest with it that far in the air.

Extreme arching is a technique some powerlifters use to reduce the distance the bar has to travel. It's legal. Most regular people looking to get a good workout in should allow their back to arch naturally, but not force it to arch like that.

mamasmaltz3

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

This. I arch as much as possible to shorten the range of motion for competition. However, you also arch to tighten your upper back/traps. When I'm benching, I think of my body as a bow that is strung to fire an arrow, tight, tight, tight. Shoulders, traps, glutes, quads, everything. In fact, when I'm doing reps, I often feel it most in my quads.

I agree with both of these posts. I used to bench with a flat back when I played football because there was no one there who knew any better and my bench press numbers were horrible and my shoulders hurt all the time. Once I hooked up with a group of powerlifters and they showed me how to bench properly my bench press blew up and my shoulders quit hurting. I also put on a lot of upper body mass from handling the extra weight. Arching, leg drive and tucking the elbows are all a must.

What they said. If you want to have healthy shoulders you'll arch. If you want to bench as much as you can, you'll arch.
If you want to look like you know what you're doing, you'll arch.

SuperSexyDork

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

https://www.youtube.com/watch?v=uHXNOdi060k

They do in competition

Her butt is touching the bench in that video. In the one above that it didn't look like it. However, the angle over the camera may be off. I know when I've competed, glutes as well as shoulders have to stay in contact with the bench and feet (specifically heels) have to stay in contact with the floor. Her heels are lifted in the video you posted...

Maybe it's just the USAPL though...

Straight from the USAPL technical guidelines regarding bench:

2. The lifter must lie on his back with head, shoulders and buttocks in contact with the
bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will
allow). His hands and fingers must grip the bar positioned in the rack stands with a
“thumbs around” grip. This position shall be maintained throughout the lift.

3. To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding
30 cm in total height to build up the surface of the platform. Blocks in the range of 5
cm, 10 cm, 20 cm and 30 cm, should be made available for foot placement at all
international competitions.

juliewatkin

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

https://www.youtube.com/watch?v=uHXNOdi060k

They do in competition

Her butt is touching the bench in that video. In the one above that it didn't look like it. However, the angle over the camera may be off. I know when I've competed, glutes as well as shoulders have to stay in contact with the bench and feet (specifically heels) have to stay in contact with the floor. Her heels are lifted in the video you posted...

Maybe it's just the USAPL though...

Straight from the USAPL technical guidelines regarding bench:

2. The lifter must lie on his back with head, shoulders and buttocks in contact with the
bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will
allow). His hands and fingers must grip the bar positioned in the rack stands with a
“thumbs around” grip. This position shall be maintained throughout the lift.

3. To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding
30 cm in total height to build up the surface of the platform. Blocks in the range of 5
cm, 10 cm, 20 cm and 30 cm, should be made available for foot placement at all
international competitions.

Different feds, different rules. IPF guidelines are feet flat on the floor. Other feds can have the heels up.

SuperSexyDork

heres an example of some extreme arching by maryana naumova

https://www.youtube.com/watch?v=bxAc97K2I5M

Very extreme arching. While I think she's quite incredible for a girl her age, in competition your shoulders and glutes have be on the bench for it to count. Her butt is pretty much in the air.

https://www.youtube.com/watch?v=uHXNOdi060k

They do in competition

Her butt is touching the bench in that video. In the one above that it didn't look like it. However, the angle over the camera may be off. I know when I've competed, glutes as well as shoulders have to stay in contact with the bench and feet (specifically heels) have to stay in contact with the floor. Her heels are lifted in the video you posted...

Maybe it's just the USAPL though...

Straight from the USAPL technical guidelines regarding bench:

2. The lifter must lie on his back with head, shoulders and buttocks in contact with the
bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will
allow). His hands and fingers must grip the bar positioned in the rack stands with a
“thumbs around” grip. This position shall be maintained throughout the lift.

3. To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding
30 cm in total height to build up the surface of the platform. Blocks in the range of 5
cm, 10 cm, 20 cm and 30 cm, should be made available for foot placement at all
international competitions.

Different feds, different rules. IPF guidelines are feet flat on the floor. Other feds can have the heels up.

I know. I lift in the USAPL so I was kind of coming from the position of "that won't fly when I lift." So, I suppose it wasn't as impressive to me as it could have been.

Kita328

n fact, when I'm doing reps, I often feel it most in my quads.

that's funny- my glutes get cramps when I'm really pushing hard LOL
[/quote]

:laugh: :laugh: :laugh:

Me too

No_Finish_Line

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

it might actually help protect your body from injury, but the biggest reason why you want to arch your back and why it allows you to lift more is that it gives you more leverage. its a mechanical advantage, similair to a decline BP

its a compound lift because you use your shoulders, triceps, and chest. you engage legs, core, etc. but they are not actively lifting the weight

No_Finish_Line

If you use a power rack alone then you know another good reason why you should arc

JoRocka

If you use a power rack alone then you know another good reason why you should arc

true.
that.

ironrat79

the bench press is a full body compound movement. anyone that tells you otherwise doesnt fully understand how the bench press works. its not just pushing the weight up and down with your arms. it requires upper back/lat tightness for a solid base to push off of, the arch helps to activate your core and allow you to get your heels flat on the floor to create the leg drive needed to properly move the weight. thats a bit of a condensed summary but you get the idea.

I agree

shining_light

I would like to say that I greatly appreciated that this question was asked. I never thought to ask it, and I simply assumed(I have a weak back and have slipped a disc before -- was excruciating) that having my back flat on the bench was safer for my back. I'm kind of reassured to know that a bench press could in fact strengthen my back if I changed up my form.

MityMax96

I've just started stronglifts but just wondered what people do about the bench press, on 5x5 on youtube mehdi arcs his back to do them but my husband was always taught to keep his back flat when doing them. Is there a right or wrong way or is it just personal preference?

For me personally
I try to keep my back flat......I don't like to arch

MityMax96

I agree with both of these posts. I used to bench with a flat back when I played football because there was no one there who knew any better and my bench press numbers were horrible and my shoulders hurt all the time. Once I hooked up with a group of powerlifters and they showed me how to bench properly my bench press blew up and my shoulders quit hurting. I also put on a lot of upper body mass from handling the extra weight. Arching, leg drive and tucking the elbows are all a must.

Hmmm....
I need to re-evaluate my form then...
Cause I have issues w/ my shoulders if I go to heavy on bench....so I usually stop around 225....

Thanks for this

No_Finish_Line

I agree with both of these posts. I used to bench with a flat back when I played football because there was no one there who knew any better and my bench press numbers were horrible and my shoulders hurt all the time. Once I hooked up with a group of powerlifters and they showed me how to bench properly my bench press blew up and my shoulders quit hurting. I also put on a lot of upper body mass from handling the extra weight. Arching, leg drive and tucking the elbows are all a must.

Hmmm....
I need to re-evaluate my form then...
Cause I have issues w/ my shoulders if I go to heavy on bench....so I usually stop around 225....

Thanks for this

personally, i feel as though arching (or packing as i used to hear it refferred to as) almost makes my back more vulnerable to injury.

if its true that engaging your legs etc. allows you to lift more weight, then the opposite must also be true, that not arching and engaging the legs less should isolate the chest more and force it to do most of the work. but i suppose thats an isolation versus compound arguement (even tho without an arch its still very much a compound lift)

if there is a way to do bench press that hurts you, and a way to do bench that does not hurt you, do the way that doesn't hurt you

No_Finish_Line

tucking your elbows should just involve the triceps more and consequently allow you to lift less weight