it amazes me how ignorant some people are. this is the right way to bench for power or muscle mass in your chest. by creating a big arch you are putting the torso in a better position for the pecs to do their job; pull the humerus (upper arm) toward the stermum. also more concentric speed = more motor unit recruitment = more mass. before anyone says what does he know, i have a masters in applied physiology, division II strength coach and competive powerlifter with a 56" chest at 220lbs.
The arch is good for smaller lifters because it decreases the distance the bar has to travel. Additionally you teach urself to push ur body into the earth rather than push the weight up. its really a matter of applying pressure in the right places.
@ShotPhenom88 This is correct, You ARE supposed to arch because it locks everything down. Look up Kinetic Chain and learn something people.(this goes to all the "know it alls" that have never actually picked up a weight and tried it)
@ShotPhenom88 This is correct, You ARE supposed to arch because it locks everything down. Look up Kinetic Chain and learn something people.(this goes to all the "know it alls" that have never actually picked up a weight and tried it)
well it's optional to arch ur back. If you arch your back, u are actually getting help from the leg pressing down the ground. It's just safer. If you want to soley work out on the chest, you can put your leg above the support pad , or just don't make arch shaped back and lift up the bench press. Of course in this case, you probably want to try 80% of your max or at least have spot
You can tell who the globo-gym idiots are. In the sport of POWERLIFTING you're supposed to arch your back pull your shoulder blades together and brace. You would be surprised at the strength gains you can make when you stop staring at yourself in the mirror while you "Pump". Go Oly-lift and Powerlift.
@Danni090987 I'm doin bodybulding type of weightlifting and I also use the correct form like archin my back and all that shit. That's just much safer to use the powerlifting way.
correct me if im wrong, but isn't the shortest bar path a straight line? i learned this from westside barbells videos, so im gonna assume this video is wrong haha. besides an arched bar path means you are flaring elbows at the top which is incorrect.
There's two schools of though, generally Westside and Metal Militia. Both ways are good. flaring at the top is not too dangerous, and can sometimes increase your lockout power. Flaring at the bottom is the dangerous one.
The bottom half relies mostly on tucked elbows and tight lats, where the top half is triceps and upper back. Some people can press through with bottom half form all the way, sometimes you get stuck and if you are high enough, flaring and pushing back to you can help.
@815Rider, I think you will notice a difference at first, but just realize that when you arch your back you are using other muscle than just your chest. So if you do bench to increase chest size/strength stick to no arch. Also if you are going to start arching you back than you might as well just do a decline, because when you arch your back in reality you are doing a decline.
@815Rider, I think you will notice a difference at first, but just realize that when you arch your back you are using other muscle than just your chest. So if you do bench to increase chest size/strength stick to no arch. Also if you are going to start arching you back than you might as well just do a decline, because when you arch your back in reality you are doing a decline.
Only squirrely bitches arch there back when they bench <(my opinion), it usually shows how much that person doesn't know how to bench or lift weights at all. you can cause serious back and neck painby doing that. so if you think arching your back is good then please explain how this is so and give supporting citation to were you got your information, otherwise shut the hell up because your giving false information.
are u stupid? in what contest does ur ass being off the pad count?!?!? Heals and ass must be in contact with floor /bench...next thing ur gonna say is using a bench shirt is your actual MAX!!!! that's like dunking a basketball using a ladder !!
It's not the curve that's the issue, it's that she is bringing the bar to a lower point on the chest in the proper example, which relieves shoulder strain. In the improper example it touches high on the chest which causes the elbows to splay outward creating strain. Don't worry about creating a curved path, you can't see that anyway from the bench, just bring the bar a little low like in the vid. Good vid, explanation is a little murky.
THIS IS TOTALLY WRONG. The music its so gay, the shorts make him look even gayer and i dont even know what to say about those long stripes socks. But good form.
yeh i love decline bench, thats why I love looking up a bench press video and seeing someone arch their back, it may be a correct in some peoples eyes, but let me ask you something. is it allowed in a powerlifting competition?
@ShotPhenom88 No you're not supposed to arch it like that. That's just a technique for power lifters to travel less distance between the ribcage and top position. They wouldn't be able to lift the same heavy poundage if they kept the arch low. Regular weight lifters can do without arching it like that.
I prefer not to arch back even the slightest.. No arch equals more workout, And for the beginners i have seen accidents of when they have arched their back going for more weight than they can handle and the weight fall slightly on their face.. And no i wasn't spotting him, but over all i am Not saying this technique is wrong at all just saying i prefer No arching than to arch
This comment has received too many negative votesshow
no kids....lol...dont arc your back like these retards it may help you get more weight but it doesnt help you get stronger and in real competition bench pressing you cant arc your back or move your feet it is a upper body exersize not a back or leg keep your back flat to promote strengh.
lol at you stupid idiots who dont know anything but are for some reason convinced you know it all and the people stronger than you and in better shape than you are the ones doing it wrong.
It's actually the complete opposite. Arching your back greatly stabilizes your back muscles and since you don't have to move the weight as far, it greatly decreases shoulder rotation and decreases chance of shoulder injury.
To a degree I agree with 'mangaas' if the competition is flat bench, why arch to create a decline-style bench - because the 'rules' allow it? Strange, looks like hyper-extension to me, and very unnatural - although it no doubt gives better integrity to the shoulder joint as LucPFT points out. I was happy benching 140 kg with a 72 kg body weight flat bench, no arch - and please don't ask for a video, I'm 38 and did it 18 years ago...no youtube.
You dont have a clue what youre talking about. This is proper technique. Most people in gyms have no idea what they're doing. It's wrong to assume that just because most people suck at benching, the correct way to bench is to suck at it.
Anyone watching the video can SEE the declined angle it creates. This is why it makes your bench stronger. It shifts the weight to your lower (stronger) pecs. It's a pseudo decline on a regular flat bench.
And I'm well aware of "EXTREME! powerlifting technique" but it doesn't change the fact that it's a decline press on a flat bench.
Alright, I'll take a minute to explain what you're wrong about.
Decline angle : sure
Lower (stronger) pecs : nah
Firstly, the pecs are not very much involved when you bench the 'correct' (powerlifting) way. Also, it seems true that incline and decline bench will work your pecs in a slightly different way, but it's overstated. The same muscle fibers are involved, just to slightly different extents.
The reason this 'powerlifting' form is often considered to be the correct one is (cont)
mainly that it allows you to train very hard while avoiding shoulder injuries.
The 'bodybuilding' bench press form that tries to involve the pecs as much as possible, is actually more dangerous.
Decline bench is not simply a flat bench at a different angle. It also involves not having your feet on the ground (right?). And why shouldn't a decline bench be even more decline than the way you picture it to be?
Terribly dangerous? More like terrible safe for the shoulders. As for the back arch, it's more about getting tight in regular bench pressing with retracting the shoulder blades. Large arches are for small lifters who want to make records. But the best bench pressers in the world are almost flat as a pan cake and just get tight. Mind you, their chests are bigger and limbs seem relatively shorter, but yeah. Her arch isn't actually that bad.
This comment has received too many negative votesshow
While arching is acceptable in competitions it is not conducive to prolonged life time lifting. It greatly increases the risk of injury. Especially for athletes at the amateur level.
This is power benching so a big arch is acceptable. For PL you are trying to move the most weight possible, not follow some particular form. Watch any PL competition and they are all arching like this. Just make sure you warm up very well and do some dynamic stretches for your back first or your going to get muscle spasms..........
i agree. but when benching in competitions you have to go all he way down to get it approved by the judge. If this movement requires your elbows to go below the pad, then it will put alot of tension on your shoulders. It is kinda confusing for a person with long lower arms and a small chest to know how he should train. But if you're not training for a competition it is recommended not to put your elbows below the pad.
I'm guessing you haven't seen a single powerlifting competition. I'm an ameteur powerlifter, and the first thing my coach taught me was to get the bar all the way down to your chest, then wait for the signal to press it up
Yeah, but I'm talking from a strength perspective (and this video is also coming from a powerlifting perspective.) Bodybuilding though is a whole different game.
it does :) for some reason it seems as if hes arching a litttttle too much, but i arch just enough so someone can slip a hand under my back, and i can actually isolate my chest more, and in that case i can lift more :)
forza benché! Nice! (probably a rare appreciation that gets noticed on this video:)
TheHobokenjames 1 month ago
Doesn't arching ur back while bench heavy puts a lot of stress on ur spine/lowe back?
destroyxeverything 7 months ago
@destroyxeverything it does, but that's why a lifting belt is the second thing you bring to a gym...after your ass of course:) lift safely bro
DeeComrade 6 months ago
Doesn't arching ur back while bench heavy puts a lot of stress on ur spine/lowe back?
destroyxeverything 7 months ago
wrong technique
laleyildirim 7 months ago
damn that chick is strong for such a tiny thing
usmananjum17 7 months ago
This is a chick? damn
skorpion47 7 months ago
Pretty nice benching here.
Wiegieboard 8 months ago
it amazes me how ignorant some people are. this is the right way to bench for power or muscle mass in your chest. by creating a big arch you are putting the torso in a better position for the pecs to do their job; pull the humerus (upper arm) toward the stermum. also more concentric speed = more motor unit recruitment = more mass. before anyone says what does he know, i have a masters in applied physiology, division II strength coach and competive powerlifter with a 56" chest at 220lbs.
drushton2002 8 months ago 8
@drushton2002 right b/c we should believe what any and everyone says on the internet to be true.......
helldemon44 6 months ago
@drushton2002 what your height
Kalonsoldierfront 1 month ago
is like she's trina throw the barbell upwards and also they look like the arms gona break
Iknowsyou1 8 months ago
Thank you sooo much
tayedrummer15 8 months ago
@HarmonicaWarrior hahaha no i don't think she could but I get your point
nik71989 8 months ago
as long as your buts on the bar and your not humping the air then you can do this
xkruulx 1 year ago
The arch is good for smaller lifters because it decreases the distance the bar has to travel. Additionally you teach urself to push ur body into the earth rather than push the weight up. its really a matter of applying pressure in the right places.
crusher1427 1 year ago
lol there prolly dudes watchin this like fuck im weak
ryanunner88 1 year ago
@ryanunner88 i almost pissed myself....Oh wait... i just did lmao
WildxBoyz 1 year ago
This has been flagged as spam show
@ShotPhenom88 This is correct, You ARE supposed to arch because it locks everything down. Look up Kinetic Chain and learn something people.(this goes to all the "know it alls" that have never actually picked up a weight and tried it)
ImJuanka 1 year ago
@ShotPhenom88 This is correct, You ARE supposed to arch because it locks everything down. Look up Kinetic Chain and learn something people.(this goes to all the "know it alls" that have never actually picked up a weight and tried it)
ImJuanka 1 year ago
This technique sucks when you have no one to spot you because you can't get out far enough from the rack to de-rack it and still maintain your form.
815Rider 1 year ago
bitch´s damn strong man
strikebandit 1 year ago
well it's optional to arch ur back. If you arch your back, u are actually getting help from the leg pressing down the ground. It's just safer. If you want to soley work out on the chest, you can put your leg above the support pad , or just don't make arch shaped back and lift up the bench press. Of course in this case, you probably want to try 80% of your max or at least have spot
RiseofBane 1 year ago
You can tell who the globo-gym idiots are. In the sport of POWERLIFTING you're supposed to arch your back pull your shoulder blades together and brace. You would be surprised at the strength gains you can make when you stop staring at yourself in the mirror while you "Pump". Go Oly-lift and Powerlift.
Danni090987 1 year ago
@Danni090987 I'm doin bodybulding type of weightlifting and I also use the correct form like archin my back and all that shit. That's just much safer to use the powerlifting way.
Pontisto 1 year ago
Ouchys watch that back.
TeamGEAR360 1 year ago
uhhhhhhhhhhhhhhhh........do that if you want to not get a big bench
bigtimanugga 1 year ago
that a girl?
niVanoJ 1 year ago
correct me if im wrong, but isn't the shortest bar path a straight line? i learned this from westside barbells videos, so im gonna assume this video is wrong haha. besides an arched bar path means you are flaring elbows at the top which is incorrect.
jaco1159 1 year ago
@jaco1159
There's two schools of though, generally Westside and Metal Militia. Both ways are good. flaring at the top is not too dangerous, and can sometimes increase your lockout power. Flaring at the bottom is the dangerous one.
The bottom half relies mostly on tucked elbows and tight lats, where the top half is triceps and upper back. Some people can press through with bottom half form all the way, sometimes you get stuck and if you are high enough, flaring and pushing back to you can help.
ZorflexOL 10 months ago
This has been flagged as spam show
@815Rider, I think you will notice a difference at first, but just realize that when you arch your back you are using other muscle than just your chest. So if you do bench to increase chest size/strength stick to no arch. Also if you are going to start arching you back than you might as well just do a decline, because when you arch your back in reality you are doing a decline.
hulkamania13135 1 year ago
@hulkamania13135
Good advice- thanks!
815Rider 1 year ago
Twjoshwt- you're a retard
sicknasty78 1 year ago
im so gay but i like to bench press
Cam35242 1 year ago
I'm going to try that technique in this morning's workout. I'm stuck at a plateau and am open to trying something different.
815Rider 1 year ago
@815Rider
hulkamania13135 1 year ago
@815Rider, I think you will notice a difference at first, but just realize that when you arch your back you are using other muscle than just your chest. So if you do bench to increase chest size/strength stick to no arch. Also if you are going to start arching you back than you might as well just do a decline, because when you arch your back in reality you are doing a decline.
hulkamania13135 1 year ago
@815Rider i was in a plateau until recently.
i started doin deadlifts and squats more often and i also started working out my traps more.
its weird but now my shoulders and chest are stronger
ltdex400guitarist 1 year ago
@ltdex400guitarist deadlifts and squats increase test therefore increasing strength in other muscles if theyre being trained too
irfireman978 1 year ago
@irfireman978 releases test, i dont believe it increase the production.
jgarrett211 1 year ago
ShotPhenom88 is wrong
TwJOSHwT 1 year ago
Only squirrely bitches arch there back when they bench <(my opinion), it usually shows how much that person doesn't know how to bench or lift weights at all. you can cause serious back and neck painby doing that. so if you think arching your back is good then please explain how this is so and give supporting citation to were you got your information, otherwise shut the hell up because your giving false information.
TwJOSHwT 1 year ago
it already starts to hurt when you look at it .. damn that's just a horrible technique!!
locomojo1234 1 year ago
are u stupid? in what contest does ur ass being off the pad count?!?!? Heals and ass must be in contact with floor /bench...next thing ur gonna say is using a bench shirt is your actual MAX!!!! that's like dunking a basketball using a ladder !!
Billyd3166 1 year ago
@Billyd3166 are you fucking retarded? that's how you're suppose to bench if you're powerlifting.
tripleleap 1 year ago
It's not the curve that's the issue, it's that she is bringing the bar to a lower point on the chest in the proper example, which relieves shoulder strain. In the improper example it touches high on the chest which causes the elbows to splay outward creating strain. Don't worry about creating a curved path, you can't see that anyway from the bench, just bring the bar a little low like in the vid. Good vid, explanation is a little murky.
mrmrlee 1 year ago
And that's a female you morons!!
I think. (I see long hair, and tits, towards the start)
MarocGTO 1 year ago
I can bench that much while sitting down.
MarocGTO 1 year ago
THIS IS TOTALLY WRONG. The music its so gay, the shorts make him look even gayer and i dont even know what to say about those long stripes socks. But good form.
dariocrr2trider 1 year ago
@dariocrr2trider its a girl you idiot
eastmidsmale73 1 year ago 2
The only thing he is doing wrong is that he is wearing those gay shorts and socks
funnycatsvid 1 year ago
@funnycatsvid its a girl you muppet, why are you yanks so homophobic, pathetic
eastmidsmale73 1 year ago
yeh i love decline bench, thats why I love looking up a bench press video and seeing someone arch their back, it may be a correct in some peoples eyes, but let me ask you something. is it allowed in a powerlifting competition?
LPfanatic578 1 year ago
@LPfanatic578 yes, actually, it is.
microsoft4321 1 year ago
@LPfanatic578 yes... it actually is...
ryancrules623 1 year ago
good demo there.. check out my channel and sub if you like pz
Powerliftershawnr 1 year ago
@ShotPhenom88 No you're not supposed to arch it like that. That's just a technique for power lifters to travel less distance between the ribcage and top position. They wouldn't be able to lift the same heavy poundage if they kept the arch low. Regular weight lifters can do without arching it like that.
jigc23 1 year ago
I prefer not to arch back even the slightest.. No arch equals more workout, And for the beginners i have seen accidents of when they have arched their back going for more weight than they can handle and the weight fall slightly on their face.. And no i wasn't spotting him, but over all i am Not saying this technique is wrong at all just saying i prefer No arching than to arch
Patrick470 1 year ago
Comment removed
reyes1234567 1 year ago
This comment has received too many negative votes show
no kids....lol...dont arc your back like these retards it may help you get more weight but it doesnt help you get stronger and in real competition bench pressing you cant arc your back or move your feet it is a upper body exersize not a back or leg keep your back flat to promote strengh.
ETEvanTurnerOSU 1 year ago
I really don't think the back should be bent like that
barageta 2 years ago
lol at you stupid idiots who dont know anything but are for some reason convinced you know it all and the people stronger than you and in better shape than you are the ones doing it wrong.
yeah this was a hell of a long sentence
ghostfacee 2 years ago
Man that looks so wrong - one mistake would equal a very bad back!
kingofcraig 2 years ago
@guiltyspark308
It's actually the complete opposite. Arching your back greatly stabilizes your back muscles and since you don't have to move the weight as far, it greatly decreases shoulder rotation and decreases chance of shoulder injury.
lennardivoodoo 2 years ago 7
To a degree I agree with 'mangaas' if the competition is flat bench, why arch to create a decline-style bench - because the 'rules' allow it? Strange, looks like hyper-extension to me, and very unnatural - although it no doubt gives better integrity to the shoulder joint as LucPFT points out. I was happy benching 140 kg with a 72 kg body weight flat bench, no arch - and please don't ask for a video, I'm 38 and did it 18 years ago...no youtube.
March6371 2 years ago
It's decline on a flat bench. Why not just do decline?
mangaas 2 years ago
mangaas,
Usually I'm all in for arching my back a little,but you have a point there sir....
purefighter 2 years ago
You dont have a clue what youre talking about. This is proper technique. Most people in gyms have no idea what they're doing. It's wrong to assume that just because most people suck at benching, the correct way to bench is to suck at it.
ghostfacee 2 years ago
@ghostfacee
You're right, it is proper technique... on how to do decline on a flat bench.
That same angle and maximizing your lift, can be achieved by using a decline bench without having to raise your ass off the seat.
mangaas 2 years ago
Wrong, and it isn't even close. Obviously you don't know the first thing about benching, and should not talk about it.
ghostfacee 2 years ago
@ghostfacee
Anyone watching the video can SEE the declined angle it creates. This is why it makes your bench stronger. It shifts the weight to your lower (stronger) pecs. It's a pseudo decline on a regular flat bench.
And I'm well aware of "EXTREME! powerlifting technique" but it doesn't change the fact that it's a decline press on a flat bench.
G'day
mangaas 2 years ago
Alright, I'll take a minute to explain what you're wrong about.
Decline angle : sure
Lower (stronger) pecs : nah
Firstly, the pecs are not very much involved when you bench the 'correct' (powerlifting) way. Also, it seems true that incline and decline bench will work your pecs in a slightly different way, but it's overstated. The same muscle fibers are involved, just to slightly different extents.
The reason this 'powerlifting' form is often considered to be the correct one is (cont)
ghostfacee 2 years ago
mainly that it allows you to train very hard while avoiding shoulder injuries.
The 'bodybuilding' bench press form that tries to involve the pecs as much as possible, is actually more dangerous.
Decline bench is not simply a flat bench at a different angle. It also involves not having your feet on the ground (right?). And why shouldn't a decline bench be even more decline than the way you picture it to be?
etc.... lol good night
ghostfacee 2 years ago
Finally. A smart person on Youtube. Thank you.
primevalindividual 1 year ago
@mangaas Couldn't have said it better myself
hulkamania13135 1 year ago
Comment removed
Tempus0 2 years ago
Terribly dangerous? More like terrible safe for the shoulders. As for the back arch, it's more about getting tight in regular bench pressing with retracting the shoulder blades. Large arches are for small lifters who want to make records. But the best bench pressers in the world are almost flat as a pan cake and just get tight. Mind you, their chests are bigger and limbs seem relatively shorter, but yeah. Her arch isn't actually that bad.
LucPFT 2 years ago 5
i agree
jacesa 2 years ago
This comment has received too many negative votes show
While arching is acceptable in competitions it is not conducive to prolonged life time lifting. It greatly increases the risk of injury. Especially for athletes at the amateur level.
ozwizard169 2 years ago
I guess once you lift at a pro level you become anatomically different...ya, no ozwizard.
SunChipsINC 2 years ago
Do what you want fool. See where it gets you...
ozwizard169 2 years ago
at 405 actually. with a 1405 PL total and no injuries...fuckyourself, I don't even know where your shitty attitude it coming from.
SunChipsINC 2 years ago
This is power benching so a big arch is acceptable. For PL you are trying to move the most weight possible, not follow some particular form. Watch any PL competition and they are all arching like this. Just make sure you warm up very well and do some dynamic stretches for your back first or your going to get muscle spasms..........
SCROGY 2 years ago
shes benching wrong. read dave tates thread on how to bench on tnation.
her elbows are going lower than the pad = tension on shoulders.
who the fuck is saying great form 100% rofl idiots..
detroitbasketballl 2 years ago 2
i agree. but when benching in competitions you have to go all he way down to get it approved by the judge. If this movement requires your elbows to go below the pad, then it will put alot of tension on your shoulders. It is kinda confusing for a person with long lower arms and a small chest to know how he should train. But if you're not training for a competition it is recommended not to put your elbows below the pad.
haraldg 2 years ago
I'm guessing you haven't seen a single powerlifting competition. I'm an ameteur powerlifter, and the first thing my coach taught me was to get the bar all the way down to your chest, then wait for the signal to press it up
Chaaarge 2 years ago
yeah, i always thought you're supposed to keep your butt on the bench???
insightdeluxe2 2 years ago 2
i thought the back was supposed to be firmly on the bench when bench pressing or we;ll be hurting the spine?
kptan81 2 years ago
i want that girl, omg hot
tlast2012dude 2 years ago 2
right but a little difficult to notice a difference
hirohamaman 2 years ago
This comment has received too many negative votes show
that arc in the back is unnatural. defo wrong
skatersmith08 2 years ago
great form 100% right
fartdick69 2 years ago 4
well power lifters use leverage to get the weights up, so yay weight lift and power lifting are different
ronyboy40 2 years ago
Wrong. The arch is helping to keep the whole body tight and reduce shoulder ROM so you don't injure yourself and tear a pec/rotator cuff.
LucPFT 2 years ago 3
what if your doing smith machine bench presses
ronyboy40 2 years ago
Then you epically fail. Go do a real bench press.
LucPFT 2 years ago 5
real bench presses are dangerous, besides i can bench 500 pounds in the smith, so keep playin with your baby weights
ronyboy40 2 years ago
"Exercises that are totally safe are also totally useless." -Louie Simmons
And nobody cares how much someone can do on a smith machine...
LucPFT 2 years ago 6
thats tru, even though i see arnold doing them in alot of his photos
ronyboy40 2 years ago
Yeah, but I'm talking from a strength perspective (and this video is also coming from a powerlifting perspective.) Bodybuilding though is a whole different game.
LucPFT 2 years ago 2
yeah man besides those bars don't weigh jack shit on smith machines to boot.
ilovehell666 2 years ago
is that a chick?
gullette777 3 years ago
great great form
IllegitimateDevil 3 years ago
then why do u say its terrible?
first u say its terrible and thats how u hurt urself and now u say it depends on what feels better? :D:D retard..
some arch more, some arch less, but i can guarantee, if u know HOW to, arching back even jsut a bit DOES HELP.
rantanen1 3 years ago 6
it does :) for some reason it seems as if hes arching a litttttle too much, but i arch just enough so someone can slip a hand under my back, and i can actually isolate my chest more, and in that case i can lift more :)
xXBiiZaR 3 years ago 2
ure SUPPOSED to arch ur back..geez..
u really know nothing
rantanen1 3 years ago 10
rantanen1 is wrong
TwJOSHwT 1 year ago
can you explain why? Im guessing no, because you are wrong.
NorbPwn 3 years ago 7
you are hot!
ijuh22 3 years ago