Bench press arch back?

[Bi6 7omo]

Hi guys after a bit of advice iv been bench pressing for just over 2 1/2 years and iv started to slightly arch my back is this ok don't want to hurt myself?

Thanks

[baseline_9]

Yes your ok

In fact arching your back is one way to decrease chances of injury from the benchpress

Plant Feet behind you, arch back, pull yourself into the bench, retract shoulders, squeeze shoulder blades together


That is the set up ^^^

And for the execution, bring the bar down to around your nipples/ lower chest and not the upper chest... Lowering the bar position forces you to 'tuck' the elbows in slightly and thus reduces the stress on the pec tendon.

[busybody]

he's right...the arching is ok (if you're lifting heavy, it's gonna happen) but make sure you are doing the proper form.
believe me, if you do it wrong long enough, you will destroy your shoulders. what he's saying about not flaring the
arms out is important. if your form is off, lower the weight and build up in proper form. may not be able to do that
little extra you were, but you'll thank the pair of us when you're old and can still use your arms.

[busybody]

he's right...the arching is ok (if you're lifting heavy, it's gonna happen) but make sure you are doing the proper form.
believe me, if you do it wrong long enough, you will destroy your shoulders. what he's saying about not flaring the
arms out is important. if your form is off, lower the weight and build up in proper form. may not be able to do that
little extra you were, but you'll thank the pair of us when you're old and can still use your arms.

[l2elapse]

Yes your ok

In fact arching your back is one way to decrease chances of injury from the benchpress

Plant Feet behind you, arch back, pull yourself into the bench, retract shoulders, squeeze shoulder blades together


That is the set up ^^^

And for the execution, bring the bar down to around your nipples/ lower chest and not the upper chest... Lowering the bar position forces you to 'tuck' the elbows in slightly and thus reduces the stress on the pec tendon.

winner

[devildog1967]

Arching the back is a no no , as it throws too much onto the shoulders plus why are they called Flat bench press ? Maybe cuz there ment to be done flat. I use a step to put my feet on which puts my hips in a more natural position and makes it near impossible to arch , in my opinion . If you have to arch then it means you are going to heavy to perform the perfect lift. Its not all about weight its more to do with proper form which reduces injury .

[baseline_9]

http://www.youtube.com/watch?v=rJX5M...e_gdata_player

[devildog1967]

a nice flat back

[lankyben]

great clip

[Bi6 7omo]

Cheers for all the replys guys and good video , thanks