@troubledwatersofmind It's the same reason you don't have to squat ass to grass as long as you break parallel. It's not a partial movement because your joints are still going from lockout to lockout, and as long as that occurs the movement is fine. Trying to add more distance is not only unnecessary but counterproductive. Don't take my word for it though do some research on your own.
I fail to see how this could be beneficial to anyone but powerlifters. Reducing the range of motion will make you artificially stronger but would it have application to real world strength? Does it serve any other purpose than reducing the total distance the bar must travel? I'm not trying to be rhetorical dickhead here, I'm actually curious to which is better for noncompetitive people who bench; arch or no arch?
@troubledwatersofmind honestly it doesnt matter how far the bar travels, your still lifting the same weight, people with shorter arm will be pushing shorter distances then longer arm people. this is beneficial to everyone that is looking to improve their bench press
I know everybody is different, but on average how much bench press do you gain every week or two. Im only a beginner and my bench press is too low to state and have any dignity here.
you can def. gain about 30-40 lbs of lean muscle in a year. SS is about 5 months to complete fully if you skip as few days as possible and follow protocol correctly. That's 20-25 lbs right there. Then you can do TM, or madcows, or my favorite: 20rep squat program. ADd in some bench work, rows, etc etc. and SMART programming in your first year means a shitload of muscle.
As a spotting technique, take a wrist strap and tied a 5 lbs weight around it. Stick the straight strap end where L5-S1 meet and let the 5lbs weight hang off the side of the bench. If the person loses the arch, the weight will drop, you would then stop the lift immediately.
@bonebagg you're such a fucking dumbass, 30 - 40 pounds of muscle is virtualy impossible to gain in a year of natural lifting, much of that weight is fat asswipe
@NastyYogaBunny2010 Not in my experience. Training naturally I tend to gain at about 1lb per month of muscle (typically maintaining or slightly reducing body fat). On the flip side I also tend to lose it fast with skinny being my default setting.
@NastyYogaBunny2010 you care to show me your proof that you cannot put on more then 5 lbs of muscle in a year? This is an absolutely ridiculous statement. You must train like a 9 yr old girl to come up with this.
@theelectrician9 why not ask ur High School weight training coach? dont have to take my word for it. 5lbs of muscle gain per year is actually under the optimum conditions ( the right diet, enough sleep, no sex etc)
1st year I started real lifting, not shitty HS lifting, but real lifting, rows, deadlifts, overhead press, my max on bench went up from 155(doing the old highschool 3 sets of 10) to 315(4 sets of five and fifth set is failure).
I gained 15 pounds of muscle in one year, 6 pounds of fat as well.
Also I slept when I wanted to sleep, ate some junk food, and drank alcohol.
I strongly encourage anyone who likes high rep, to add weight w/ low rep
A complete novice can add as much as 20-30 pounds of muscle his first year. I personally went from 160 to 190 pounds in 8 months of training. Granted, I was bulking up so it was not all muscle.
"I am going to stick my hand under your low back." There isn't another man on this planet that can say that to a woman without the lady calling the police. This is true mastery.
What is the purpose of the arch? Making the movement shorter? Wouldn't the movement be more complete if you could contract your abs? (If you arch, you don't contract the abs).
@makavelimavi The purpose of the arch is to take a few inches off of how far you go down.
It may not make a huge difference, but as far as powerlifting goes, it can make a difference of 5-15 lbs, if not more. Which can determine who wins what place, just by that little difference.
Thanks for the answer. I have another question: Rippetoe says that the purpose is to get strong not just to add weight on the bar. Isn't he contradicting himself slightly?
@makavelimavi I think he means there's a ton of ways to cheat the weight up to complete a rep instead of relying solely on the strength of the muscle. On bench press for example, one would be bouncing the bar off your chest, or another like he said is bringing your butt off the bench. I personally feel any way you can get the weight up while retaining proper form (as to not injure yourself) is just fine, looking at it from a powerlifters standpoint who's not interested in competition.
@makavelimavi oh, man, here it is: look at your shoulder blades when u do a push up. they come together and down as u lower yourself. if your back is flat on the bench and the weight is pinning u down, that cannot happen. your shoulders will bear a lot more of the weight, meaning dangerous. flat back and spread out elbows was introduced by bodybuilders who turned the bp, which should be a whole upper body movement, into a chest isolation one. DO NOT kkep your back flat.
@makavelimavi What?! That defies the basic bio mechanics of the human body my friend. The erector spinae is one of the greatest supports of the posterior chain and is not intended to be loaded with weight in that direction. Not to mention you would experience a loss of power in a transition like that
Lets be nice guys. Imagine how he/she would feel if he/she read some of these comments. The whole reason it probably decided to start working out was because it was bullied back in high school. Don't be so critical.
@Jiwu na ive been doing this with my home bench. tighten up the upper back and pulling into my spine and down towards my butt. it takes the shoulders mainly outta the exercise and focus' on the pectorals and triceps to push the weight. works better i think!!! if u dont know wtf i said pm and ill try and word it correctly
hahaha I srsly dont know if its m or f, I suspect it's a male, if so, it better start doing some heavy *ss lifting, or if its a girl it better grow some long hair
Some of these guys barely get there triceps parallel to the floor. If the guy lost 6 inches off his guy it would be a two board press. You think I am being mean, watch the bench pressers triceps and see if it barely hits parallel. If they want to fix this they would make sure that was part of the qualifications for a good lift.
Yeah, the powerlifting competitive bench is cheating of course it is. Either get as fat as possible to reduce range of motion OR arch until you can fit your feet back by your shoulders.
This comment has received too many negative votesshow
Arching your back is for powerlifters which he was... it's not the best for bodybuilding because you do not get full range of motion and the chest does not get a full workout.
It doesn't lessen the workout enough to not arch the back. Plus some arch is needed for proper back support which is bracing your bencing movement with the legs. Plus the increase in muscle group activation by being able to move a heavier load far outweighs any miniscule loss of range of motion in a compound exercise, everytime. Two or three heavy compound chest movements is all you need.
The bench press does not reach the chest in every person due to individual biomechanics, this has nothing whatsoever to do with the arch and or powerlifting. Many bodybuilders use other movements to hit the chest as they feel the bench more in the arms/triceps and traps, which is also why powerlifters specifically train those muscle groups to give them a huge bench.
Arching the back, pulling your lats in and keeping chest higher than your shoulders is crucial to avoid rotator cuff injuries. If you're concerned about range of motion, use dumbbells but keep the same form which Rip suggests here.
This comment has received too many negative votesshow
Fucking terrible, Rippetoe doesn't show how to set up a proper arch at all. If anyone wants to learn how to arch properly go read some of Metal Militia's stuff on bench press setup, Rippetoe sucks here.
He talks about the set up of power lifters on the bench so he has clearly seen it, but is apparently not familiar with how it's done. Dave Tate has a nice video on how to correctly perform the bench press (with the set up and the arch).
Are you kidding me? Rippletoe doesn't know what he's doing? He probably has the most knowledge out of anyone on technique... But let me guess you know more then a world famous instructor who has set up one of the best mass building routines in the world.
Well you are sadly misinformed... Rippetoe only teaches novice lifters. His internet cult-status "Starting Strength" program is designed for novice lifters who do not know how to perform the basic barbell lifts with any proficiency. This video is a very poor demonstration of proper bench press set-up. Notice how she is loose on the bench and how her eyes are not lined up with the bar. If you entered a powerlifting competition with this form you would get laughed at.
Other problems with the form here include no thoracic arch, feet placement (it does matter despite what Rippetoe says here), and the hips relaxed instead of being placed up
His DVD explains the rest of the bench press setup. This video is called "the bench press arch" and is only about the arch.
Also if you check out Metal Militia, he shows an extreme curve with a limited range of motion. Useful for contests, bad for gaining strength at the full range of motion.
The DVD includes stuff on eye position and other cues.
Also there is a difference in how you train for strength, and the final form you use in a contest for lifting the biggest number.
Metal Militia shows you how to set up a correct arch -- traps on the bench, arch in both the thoracic and lumbar region, bar lined up with eyes or nose, tight scapular retraction. The reason it looks "off" to you is probably because you have been benching with incorrect form. What MM shows IS a full range of motion bench press. What Mark Rippetoe shows here is basically how untrained high school kids are benching -- almost flat on the back, loose upper back, bar lined up w/ the neck...
Fair enough. But it's foolish to deny the attribution Ripptoe is to the weightlifting community. He has helped a lot of people. And his work is very thorough.
arching the chest helps eliminate the stress put on the deltoids and the lats. It acutally eliminates using other muscle groups not encourage. Flat on the bench puts more pressure on the deltoids.
yes it seems easier to lift, but that is becuase with an arch you use more muscle groups, making this more of a compound lift. In ye olde days there was an excersise called the press done standing up and with a large curve in the back, and though it isn't too popular these days, it remains one of the best compound lifts. It's all in Starting Strength.
well and there's also the fact that by arching the back you are actually cutting the distance the bar needs to travel because the chest is positioned higher
This comment has received too many negative votesshow
beginner or not , i dont see the significance in arching is all im trying to say. if done right ANYONE is going to natural lift more by arching. someones bound to hurt theirselves if they dont do this right. i still believe arching is irrelevent.
It's hard not to fall back into "old form" when I bench. Concentrating on keeping that arch w/out engaging your legs and keeping my core tight... feels like I've got 15 things going on while I'm executing! I hope it gets easier eventually.
If you think simply because this guy has a southern accent he must be a 'bumpkin' (I am assuming your comment is an attempt at sarcasm), then you know NOTHING of strength training and who Mark Rippetoe is.
i wouldnt doubt Marks expertise in strength training. however, it amuses me when i see people arch and they think they are doing something. you have incline ,bench and decline range of motions. they should just call this technique HALF DECLINE. the closer the range of motion is to your front thighs, the lighter the weight will feel. theres nothing spectacular or impressive about this.
i think you are forgetting this guy is coaching BEGINNERS. Beginners do not know this stuff and it will help them in the long run. But i'm sure an all-pro like yourself already knew that, right?
umm the floor is the earth, in electronics when they say "to earth" something it means put it on something that is connected to the earth, which is usually the floor or the ground. He said keep your butt on the ground which he meant as to keep it grounded on the bench, which is the participants closest contact to the earth, obviously not the fucken floor. y be so padantic anyway we all know he obviously meant the bench
@troubledwatersofmind It's the same reason you don't have to squat ass to grass as long as you break parallel. It's not a partial movement because your joints are still going from lockout to lockout, and as long as that occurs the movement is fine. Trying to add more distance is not only unnecessary but counterproductive. Don't take my word for it though do some research on your own.
TheGuiltycubicles 1 day ago
I love that southern accent. Rawr.
BeautifulHealth 6 days ago
but air is invisible...
So0h 1 week ago
I fail to see how this could be beneficial to anyone but powerlifters. Reducing the range of motion will make you artificially stronger but would it have application to real world strength? Does it serve any other purpose than reducing the total distance the bar must travel? I'm not trying to be rhetorical dickhead here, I'm actually curious to which is better for noncompetitive people who bench; arch or no arch?
troubledwatersofmind 2 weeks ago
@troubledwatersofmind more weight = more strength = more muscle
AliveDog 1 week ago
@troubledwatersofmind honestly it doesnt matter how far the bar travels, your still lifting the same weight, people with shorter arm will be pushing shorter distances then longer arm people. this is beneficial to everyone that is looking to improve their bench press
cothman 1 week ago
arch it all the way...!!!
TheYouwontgetit 2 weeks ago
hit 3 for an oil change.
PorkChamber 1 month ago
hit 4 for karate chop!
pkscottio 1 month ago
"if you see air under their ass"
ProfitMuhammed 1 month ago 3
Keep hitting 5 for him to jerk that thing off n hit 9 n he says "contact wit da bitch"
Deeznuts2015 1 month ago
I know everybody is different, but on average how much bench press do you gain every week or two. Im only a beginner and my bench press is too low to state and have any dignity here.
LostFaceify 1 month ago
Think Roman arch, not McDonald's.
jckchrstphr 2 months ago
I bet he loves working with young girls
PUSSY100ish 2 months ago
does she even lift
lilbobpwnsu 2 months ago
"Lemme fix you real quick"
TiniestViolin 4 months ago
@TiniestViolin I'd let him fix me real quick
Chrisman50 4 months ago
Cent tell if guy...
....or girl
Assassinations101 4 months ago
you can def. gain about 30-40 lbs of lean muscle in a year. SS is about 5 months to complete fully if you skip as few days as possible and follow protocol correctly. That's 20-25 lbs right there. Then you can do TM, or madcows, or my favorite: 20rep squat program. ADd in some bench work, rows, etc etc. and SMART programming in your first year means a shitload of muscle.
urbansprawle 6 months ago
Oh lesbians, you so crazy.
bbbbbb222222 7 months ago 4
hermaphrodite xD
Saratogo 7 months ago
Also called Crowning.
As a spotting technique, take a wrist strap and tied a 5 lbs weight around it. Stick the straight strap end where L5-S1 meet and let the 5lbs weight hang off the side of the bench. If the person loses the arch, the weight will drop, you would then stop the lift immediately.
mrceebees14 7 months ago
Comment removed
mrceebees14 7 months ago
that women has some serious posture probs
she should rather fix that
TurlesFTL 8 months ago
Mark says the most obvious things, but does it in such a convincing manner that people follow his words.
Apjooz 9 months ago
i thought that was a man....
tttwb 9 months ago
can anybody see air at any point in time? ...pretty sure you cant lol
MNBeats 9 months ago
"if you see air under their ass... thats too high...."
WTF is this dude on?
hexstaticleon 11 months ago 2
@hexstaticleon he means if u can see their ass lifting off the bench it's too high :D
Claymore2408 11 months ago
@hexstaticleon this guy adds 30-40 pounds of muscle on his clients on average per year. he knows his shit
bonebagg 8 months ago 3
@bonebagg you're such a fucking dumbass, 30 - 40 pounds of muscle is virtualy impossible to gain in a year of natural lifting, much of that weight is fat asswipe
XvBiBleMaNvX 6 months ago
@XvBiBleMaNvX even under the best circumstances, one would only gain around 5 lbs of muscle every 12 months.
NastyYogaBunny2010 6 months ago
@NastyYogaBunny2010 no thats not true, many people can gain 10 pounds a year depending on how much muscle they started out with
XvBiBleMaNvX 6 months ago
@NastyYogaBunny2010 Not in my experience. Training naturally I tend to gain at about 1lb per month of muscle (typically maintaining or slightly reducing body fat). On the flip side I also tend to lose it fast with skinny being my default setting.
spot261 5 months ago
@NastyYogaBunny2010 You need to quit posting things you know absolutely nothing about. 5lbs of muscle in 12 months are you serious?
theelectrician9 3 months ago
@theelectrician9 deadly serious. of course, if u on roids, that changes everything.
NastyYogaBunny2010 3 months ago
@NastyYogaBunny2010 you care to show me your proof that you cannot put on more then 5 lbs of muscle in a year? This is an absolutely ridiculous statement. You must train like a 9 yr old girl to come up with this.
theelectrician9 3 months ago
@theelectrician9 why not ask ur High School weight training coach? dont have to take my word for it. 5lbs of muscle gain per year is actually under the optimum conditions ( the right diet, enough sleep, no sex etc)
NastyYogaBunny2010 3 months ago
@NastyYogaBunny2010 You most certainly can.
1st year I started real lifting, not shitty HS lifting, but real lifting, rows, deadlifts, overhead press, my max on bench went up from 155(doing the old highschool 3 sets of 10) to 315(4 sets of five and fifth set is failure).
I gained 15 pounds of muscle in one year, 6 pounds of fat as well.
Also I slept when I wanted to sleep, ate some junk food, and drank alcohol.
I strongly encourage anyone who likes high rep, to add weight w/ low rep
ATXhulk 2 months ago
@ATXhulk what sort of gauge did u use to determine that out of the 21 lbs of body weight you gained, 16 lbs = muscle?
NastyYogaBunny2010 2 months ago
@NastyYogaBunny2010
A complete novice can add as much as 20-30 pounds of muscle his first year. I personally went from 160 to 190 pounds in 8 months of training. Granted, I was bulking up so it was not all muscle.
Spyez 1 month ago
@Spyez 180 to 210 at 6'3 in my 1st 2 months, almost entirely muscles, man I miss beginner gains lol........
ZiItoid 1 month ago
"I am going to stick my hand under your low back." There isn't another man on this planet that can say that to a woman without the lady calling the police. This is true mastery.
Kreimehn 1 year ago
She looks like a half-peeled banana!
Dayga 1 year ago 23
i think her hands position is wrong?
adikryan2341 1 year ago
LET ME FIX YOU UP REAL QUICK! LOL!
FemaleBB 1 year ago
What is the purpose of the arch? Making the movement shorter? Wouldn't the movement be more complete if you could contract your abs? (If you arch, you don't contract the abs).
makavelimavi 1 year ago
@makavelimavi The purpose of the arch is to take a few inches off of how far you go down.
It may not make a huge difference, but as far as powerlifting goes, it can make a difference of 5-15 lbs, if not more. Which can determine who wins what place, just by that little difference.
95STEELE95 1 year ago
@95STEELE95
Thanks for the answer. I have another question: Rippetoe says that the purpose is to get strong not just to add weight on the bar. Isn't he contradicting himself slightly?
makavelimavi 1 year ago
@makavelimavi I think he means there's a ton of ways to cheat the weight up to complete a rep instead of relying solely on the strength of the muscle. On bench press for example, one would be bouncing the bar off your chest, or another like he said is bringing your butt off the bench. I personally feel any way you can get the weight up while retaining proper form (as to not injure yourself) is just fine, looking at it from a powerlifters standpoint who's not interested in competition.
NickDiabloDiaz 1 year ago
@makavelimavi For me, arching my back helps me to keep my upper back tight and overall form good.
454Casull 9 months ago
@makavelimavi oh, man, here it is: look at your shoulder blades when u do a push up. they come together and down as u lower yourself. if your back is flat on the bench and the weight is pinning u down, that cannot happen. your shoulders will bear a lot more of the weight, meaning dangerous. flat back and spread out elbows was introduced by bodybuilders who turned the bp, which should be a whole upper body movement, into a chest isolation one. DO NOT kkep your back flat.
secutorclaudius 1 year ago
@makavelimavi What?! That defies the basic bio mechanics of the human body my friend. The erector spinae is one of the greatest supports of the posterior chain and is not intended to be loaded with weight in that direction. Not to mention you would experience a loss of power in a transition like that
microsoft4321 1 year ago
looks like she just came out of filming some hard core bondage
ralph627 1 year ago 7
Mark Rippetoe kinda reminds me of my Ex Phys professor, Dr. Coburn. lolz
tenn1sball3r88 1 year ago
oh shit! the bitch is ugly
dav1dwi1s0n 1 year ago
LOL
SKazclaw 1 year ago
"now I'm gonna stick my hand up your ass"
ger1mon 1 year ago 6
Lets be nice guys. Imagine how he/she would feel if he/she read some of these comments. The whole reason it probably decided to start working out was because it was bullied back in high school. Don't be so critical.
DeepRising10 1 year ago
"If you can see air under her ass " then she probably farted...if you ask me for my expertise :D
Ematuresco 1 year ago
Comment removed
Ematuresco 1 year ago
that is NOT a girl i just wont fucking accept it!
imtonasty 1 year ago 5
That is a girl, really ugly girl.
OhmgrownCron 1 year ago
Who the hell is this pussy looking guy in the yellow?! This just fucked up the whole video.
ICLaSsiicKI 1 year ago 4
Rippletits is fucking awesome.
antonsaidmeatloaf 1 year ago
i love how people are more interested in this girl/guy weirdo than what Rippetoe has to say haha
Gggmanlives 1 year ago 28
I've done this before I watched this video. It's really effective but yes it might be a cheat.
Jiwu 1 year ago
@Jiwu na ive been doing this with my home bench. tighten up the upper back and pulling into my spine and down towards my butt. it takes the shoulders mainly outta the exercise and focus' on the pectorals and triceps to push the weight. works better i think!!! if u dont know wtf i said pm and ill try and word it correctly
IRISHSAS0001 1 year ago
hahaha I srsly dont know if its m or f, I suspect it's a male, if so, it better start doing some heavy *ss lifting, or if its a girl it better grow some long hair
0iu1 1 year ago
WTF? Is this a boy with bitch tits or a girl? And the trainer loves to touch "it"... Seems like he's a pedophile...
ItalianStyle90 1 year ago
@ItalianStyle90 Why would he be a pedophile if he is touching someone who looks like their in the late 20s or early 30s?
SkunkyBeaumont 1 year ago
Some of these guys barely get there triceps parallel to the floor. If the guy lost 6 inches off his guy it would be a two board press. You think I am being mean, watch the bench pressers triceps and see if it barely hits parallel. If they want to fix this they would make sure that was part of the qualifications for a good lift.
spirit3530 1 year ago
Yeah, the powerlifting competitive bench is cheating of course it is. Either get as fat as possible to reduce range of motion OR arch until you can fit your feet back by your shoulders.
spirit3530 1 year ago
@spirit3530 Benching with an arched back and tucked elbows is much safer on the chest/shoulders.
yourmummashopsataldi 1 year ago
oh so its cheating? rofl
If any of you do this outside of a competition you should shoot yourself.
SMWhit3out 1 year ago
This comment has received too many negative votes show
Arching your back is for powerlifters which he was... it's not the best for bodybuilding because you do not get full range of motion and the chest does not get a full workout.
safewaysecurity 2 years ago
It doesn't lessen the workout enough to not arch the back. Plus some arch is needed for proper back support which is bracing your bencing movement with the legs. Plus the increase in muscle group activation by being able to move a heavier load far outweighs any miniscule loss of range of motion in a compound exercise, everytime. Two or three heavy compound chest movements is all you need.
MerkabaStar 2 years ago
The bench press does not reach the chest in every person due to individual biomechanics, this has nothing whatsoever to do with the arch and or powerlifting. Many bodybuilders use other movements to hit the chest as they feel the bench more in the arms/triceps and traps, which is also why powerlifters specifically train those muscle groups to give them a huge bench.
BigErnie00 2 years ago
suck a dick you're gonna ruin your shoulder
forzaazzurri101 1 year ago
Arching the back, pulling your lats in and keeping chest higher than your shoulders is crucial to avoid rotator cuff injuries. If you're concerned about range of motion, use dumbbells but keep the same form which Rip suggests here.
devnullgnu 1 year ago
RIP RIPTOE!!!!!!!!!!!!!!
Newman12341 2 years ago
@Newman12341 damn troll
duskwalker2 2 years ago
Help Please
Which are the best forearm workouts???
Thank you in advance
pronation1 2 years ago
@pronation1 well wrist curls behind ya back with a barbell,my forearms r weak but the grew really good doing hammer curls
scottbarbell 2 years ago
holding heavy stuff for long periods of time. Deadlifts, pull ups, towel pull ups.
MerkabaStar 2 years ago
whys that guy with the yellow tank top wearing pants in a gym environment? he has some serious gynocomastia too!
STiTypeUK 2 years ago
@STiTypeUK maybe was doing deadlifts and didn't want shin sores
duskwalker2 2 years ago
This comment has received too many negative votes show
Fucking terrible, Rippetoe doesn't show how to set up a proper arch at all. If anyone wants to learn how to arch properly go read some of Metal Militia's stuff on bench press setup, Rippetoe sucks here.
OGROKTEHUBER 2 years ago
He talks about the set up of power lifters on the bench so he has clearly seen it, but is apparently not familiar with how it's done. Dave Tate has a nice video on how to correctly perform the bench press (with the set up and the arch).
Tempus0 2 years ago 2
@Tempus0 Do you have any idea who this guy is? This is Mark Rippetoe
SWGrappler 2 years ago 3
Are you kidding me? Rippletoe doesn't know what he's doing? He probably has the most knowledge out of anyone on technique... But let me guess you know more then a world famous instructor who has set up one of the best mass building routines in the world.
CamsStuff 2 years ago 3
Well you are sadly misinformed... Rippetoe only teaches novice lifters. His internet cult-status "Starting Strength" program is designed for novice lifters who do not know how to perform the basic barbell lifts with any proficiency. This video is a very poor demonstration of proper bench press set-up. Notice how she is loose on the bench and how her eyes are not lined up with the bar. If you entered a powerlifting competition with this form you would get laughed at.
OGROKTEHUBER 2 years ago
Other problems with the form here include no thoracic arch, feet placement (it does matter despite what Rippetoe says here), and the hips relaxed instead of being placed up
OGROKTEHUBER 2 years ago
His DVD explains the rest of the bench press setup. This video is called "the bench press arch" and is only about the arch.
Also if you check out Metal Militia, he shows an extreme curve with a limited range of motion. Useful for contests, bad for gaining strength at the full range of motion.
The DVD includes stuff on eye position and other cues.
Also there is a difference in how you train for strength, and the final form you use in a contest for lifting the biggest number.
beltz 2 years ago
@beltz
Metal Militia shows you how to set up a correct arch -- traps on the bench, arch in both the thoracic and lumbar region, bar lined up with eyes or nose, tight scapular retraction. The reason it looks "off" to you is probably because you have been benching with incorrect form. What MM shows IS a full range of motion bench press. What Mark Rippetoe shows here is basically how untrained high school kids are benching -- almost flat on the back, loose upper back, bar lined up w/ the neck...
OGROKTEHUBER 2 years ago
I think you need to read the book, you fool.
co14on 2 years ago
@co14on
I train with a group of elite benchers out of Detroit, I really couldn't give a shit what Rippetoe thinks about form
OGROKTEHUBER 2 years ago
Fair enough. But it's foolish to deny the attribution Ripptoe is to the weightlifting community. He has helped a lot of people. And his work is very thorough.
co14on 2 years ago
That's because in this video he's talking about the arch specifically. I mean you did read that part, right?
Surkis 2 years ago
@Surkis
He doesn't really show how to set up a good arch in this video
OGROKTEHUBER 2 years ago
could you possibly get an uglier skankier homlier woman than that???
zrx7769 2 years ago 2
see air under her ass!?!?! i didnt know you could see air. i always thought it was invisible
zrx7769 2 years ago
arching the chest helps eliminate the stress put on the deltoids and the lats. It acutally eliminates using other muscle groups not encourage. Flat on the bench puts more pressure on the deltoids.
satiev1 2 years ago
that guy with the yellow tank top has some serious gyno..
STiTypeUK 2 years ago 172
its a woman
mugen45 2 years ago
@STiTypeUK LOL!!!
imtonasty 1 year ago
@STiTypeUK Um...don't think thats a guy, haha
hedgetrimmah 1 year ago
@STiTypeUK i thought that was a girl
Mr0Beast 7 months ago
@STiTypeUK It's a woman. A very ugly woman.
M1thotyn 7 months ago 4
what the fuck is she wearing?
superbooey 2 years ago 86
@superbooey i think its a guy
lilmarine93 1 year ago
@superbooey
shes in her gymclothes
EATshitanddrinkbleac 6 months ago
@EATshitanddrinkbleac Captain obvious strikes again.
CoolStoryBrow 5 months ago
@superbooey *he
parmstrong32x 6 months ago
@driverim
yes it seems easier to lift, but that is becuase with an arch you use more muscle groups, making this more of a compound lift. In ye olde days there was an excersise called the press done standing up and with a large curve in the back, and though it isn't too popular these days, it remains one of the best compound lifts. It's all in Starting Strength.
UltraMegaSandwich 2 years ago
well and there's also the fact that by arching the back you are actually cutting the distance the bar needs to travel because the chest is positioned higher
afeld4171 2 years ago
he took his time, to get a good sniff.
jjmm112 2 years ago 3
HAHAHAHAHAAHAH!!!!!!!!!
rctriplefresh5 2 years ago
I thought crossfitters didnt bench? I thought they did shoulder presses instead...
YouAteMyChicken 2 years ago 2
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beginner or not , i dont see the significance in arching is all im trying to say. if done right ANYONE is going to natural lift more by arching. someones bound to hurt theirselves if they dont do this right. i still believe arching is irrelevent.
driverim 2 years ago
its a bad idea going against rippetoe.
fataslin 2 years ago
It's hard not to fall back into "old form" when I bench. Concentrating on keeping that arch w/out engaging your legs and keeping my core tight... feels like I've got 15 things going on while I'm executing! I hope it gets easier eventually.
saintapathy 3 years ago
after a while or concentrating correct form it becomes second nature
bigtomw87 2 years ago
wow this guy is very smart and must be of good lineage
2930cunningham 3 years ago
If you think simply because this guy has a southern accent he must be a 'bumpkin' (I am assuming your comment is an attempt at sarcasm), then you know NOTHING of strength training and who Mark Rippetoe is.
phospodar 3 years ago
yeah numnuts he's my uncle and definitely aint no bumpkin!
lkajae 3 years ago 3
Why would you think that's sarcasm?
Liface 3 years ago 3
i wouldnt doubt Marks expertise in strength training. however, it amuses me when i see people arch and they think they are doing something. you have incline ,bench and decline range of motions. they should just call this technique HALF DECLINE. the closer the range of motion is to your front thighs, the lighter the weight will feel. theres nothing spectacular or impressive about this.
driverim 2 years ago
i think you are forgetting this guy is coaching BEGINNERS. Beginners do not know this stuff and it will help them in the long run. But i'm sure an all-pro like yourself already knew that, right?
ragnakak 2 years ago
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25-28secs "With your butt still on the ground"?
yamanmustafa 3 years ago
he meant bench
fuck your annoying pointing that out as a mistake
and plus "ground" usually means a point of earth. so when you "ground" something it means hitting the closest point to "earth"
ELIASGTR 3 years ago 6
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"You're" annoying, not your annoying.
Ground = floor, not the bench. The floor is closer to the earth than the bench is.
yamanmustafa 3 years ago
umm the floor is the earth, in electronics when they say "to earth" something it means put it on something that is connected to the earth, which is usually the floor or the ground. He said keep your butt on the ground which he meant as to keep it grounded on the bench, which is the participants closest contact to the earth, obviously not the fucken floor. y be so padantic anyway we all know he obviously meant the bench
alot of inbreds like you on youtube
and ur name HAD to be yaman mustafa.
ELIASGTR 2 years ago
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ELIASGTR 2 years ago
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ELIASGTR 2 years ago