Flat Bench Press

[most_desired]

I've got a question about doing flat bench presses. I was at the gym when I saw a guy lifting heavy doing a flat bench press but he was arching his back off of the bench. Is this proper form?

[FireGuy]

Nope, it basically turns the movement into a decline press allowing them to use more weight. Next time you see him and he is between sets or BS'ing by the water fountain ask him to explain why he does it. I would love to hear his response!

[OH REALLY]

cheating

[quarry206]

actually it is proper form. the only rules for the bench press in professional comps is butt, shoulders and head must be touching the mat..

anytime u see somebody that is lifting extremely heavy this is the form they use.. even johnnie jackson, who is known for having an ungodly large chest even to body building standards teaches this technic.

most people in the gym are not there to powerlift, powerlifters are a extreme low number now a days at your avg gym. most people just want beach muscle.. so the most common form of bench press is bar coming down to the nipple line.. were power lifters touch the bottom of the chest muscle (aprox an inch or two below the nipple line).. also power lifters keep their feet tucked under them flat so they don't move their feet , because moving your feet in a comp will DQ u right away even if the lift is clean, and tucking your feet will give u a natural arch in your back...

and it does not change it to a decline bench, the true angle of ur arm movement to the upper chest and shoulder joints is still majorly different then a decline. but yes it does allow u to push more weight because u have more angle with ur muscle (delts, tri and chest) to push that first two inches.

here is johnnie jackson who has done both body building and powerlifting explain the bench press
http://au.youtube.com/watch?v=0EBPR5yELpM

[sinny]

actually it is proper form. the only rules for the bench press in professional comps is butt, shoulders and head must be touching the mat..

anytime u see somebody that is lifting extremely heavy this is the form they use.. even johnnie jackson, who is known for having an ungodly large chest even to body building standards teaches this technic.

most people in the gym are not there to powerlift, powerlifters are a extreme low number now a days at your avg gym. most people just want beach muscle.. so the most common form of bench press is bar coming down to the nipple line.. were power lifters touch the bottom of the chest muscle (aprox an inch or two below the nipple line).. also power lifters keep their feet tucked under them flat so they don't move their feet , because moving your feet in a comp will DQ u right away even if the lift is clean, and tucking your feet will give u a natural arch in your back...

and it does not change it to a decline bench, the true angle of ur arm movement to the upper chest and shoulder joints is still majorly different then a decline. but yes it does allow u to push more weight because u have more angle with ur muscle (delts, tri and chest) to push that first two inches.

here is johnnie jackson who has done both body building and powerlifting explain the bench press
http://au.youtube.com/watch?v=0EBPR5yELpM

this is how i lift,i powerlift myself

[FireGuy]

It's been my experience that the strongest bench pressers in the gym are usually not the ones with the best chest development.

[FireGuy]

actually it is proper form. the only rules for the bench press in professional comps is butt, shoulders and head must be touching the mat..

anytime u see somebody that is lifting extremely heavy this is the form they use.. even johnnie jackson, who is known for having an ungodly large chest even to body building standards teaches this technic.

most people in the gym are not there to powerlift, powerlifters are a extreme low number now a days at your avg gym. most people just want beach muscle.. so the most common form of bench press is bar coming down to the nipple line.. were power lifters touch the bottom of the chest muscle (aprox an inch or two below the nipple line).. also power lifters keep their feet tucked under them flat so they don't move their feet , because moving your feet in a comp will DQ u right away even if the lift is clean, and tucking your feet will give u a natural arch in your back...

and it does not change it to a decline bench, the true angle of ur arm movement to the upper chest and shoulder joints is still majorly different then a decline. but yes it does allow u to push more weight because u have more angle with ur muscle (delts, tri and chest) to push that first two inches.

here is johnnie jackson who has done both body building and powerlifting explain the bench press
http://au.youtube.com/watch?v=0EBPR5yELpM

My bad, I actually misread the original question. I interpreted it that he was pressing with his heels and lifting his ass way off the bench. Thanks for catching that.

[quarry206]

It's been my experience that the strongest bench pressers in the gym are usually not the ones with the best chest development.

this is usually true, usually big benchers don't have chests... kinda why i used johnnie jackson, since he is alittle of both.

typically, powerlifters take such long breaks in there heavy sets that their muscles never hit hypertrophy..

a bencher arching the back is some what like a sprinter using blocks at the start of a race, its legal and gives u an extra push, so why not do it..

but no its not in the same boat as say somebody doing bicep curls but throwing their back around as if it were a back and shoulder workout... haha and i'm sure we have all seen that guy, heck as much as i try telling him my workout partner does that one..

[KZRSOIZE]

u cant critique a cat without knowing what his actual goals in mind are....this cat was like mentioned above probably a powerlifter, training for strength .....my strength coach who trains with scotty mendelson has me benching with a complete different breathing, arm position, etc etc than i regularly do while bodybuilding...of course we only do btw 1-4 max reps...

[ancientgr]

I was taught by my old national throws coach that as long as you touching four spots on the bench and floor then you're in proper position. I.e. Head, upper back, ass, and feet on the floor. That's the rule I follow.

But i am always surprised at what i see at the gym. esp in january when all the new years resolutions are out.

[Bigzrs01]

I was taught by my old national throws coach that as long as you touching four spots on the bench and floor then you're in proper position. I.e. Head, upper back, ass, and feet on the floor. That's the rule I follow.

But i am always surprised at what i see at the gym. esp in january when all the new years resolutions are out.

^^Touche

[hankdiesel]

My chest is one of my best assets. When I use the flat bench I arch my back slightly and keep my but on the bench. My feet are planted. When I arch my back slightly it takes my delts out of the movement as much as possible. And of coarse I never lock out my arms at the top of each rep....continuous tension for the chest.