HOW TO GET BENCH PRESS ARCH
Proper arch in the bench press is a common technique used in powerlifting to reduce the range of motion and increase stability, which can lead to better performance. However, it’s essential to emphasize that this technique may not be suitable for everyone, especially those with specific medical conditions or injuries. If you’re new to powerlifting or have any concerns, consult a coach or healthcare professional for guidance. Here’s a step-by-step guide to achieving a proper arch in the bench press:
1. Setup on the Bench:
Lie flat on your back on the bench, with your head, shoulders, and buttocks in contact with the bench. Place your feet on the floor, shoulder-width apart. Position them so that they are beneath your knees.
2. Shoulder Blade Retraction:
Squeeze your shoulder blades together towards your lower back. This action will create a stable base and help you maintain proper upper back tightness throughout the lift.
3. Hand Placement:
Grip the barbell with a width that suits your body structure and powerlifting federation rules. A common guideline is to have your hands slightly wider than shoulder-width apart. Make sure your hands are evenly spaced on the bar, and your wrists are aligned with your forearms.
4. Arch Your Back:
Begin to arch your upper back by lifting your chest towards the ceiling. Imagine trying to touch your chest with your sternum. Keep your glutes on the bench while arching your upper back. This creates a bridge-like position with your upper back and shoulders elevated off the bench.
5. Maintain Leg Drive:
As you arch your upper back and set your shoulders, keep your feet planted firmly on the ground. Use leg drive by pushing through your heels and driving your body towards your head. This will further stabilize your arch and provide additional power during the lift.
6. Lower the Bar:
Lower the barbell to your chest while keeping your arch intact. Your chest should make contact with the barbell, not your abdomen. Your elbows should be at a roughly 45-degree angle to your torso.
7. Pressing Phase:
Once the bar touches your chest, push it explosively back up while maintaining your arch and driving through your legs.
8. Lockout:
Finish the lift by fully extending your arms at the top without losing your arch.
9. Safety Considerations:
Always bench press with a spotter when using heavy weights, especially if you’re using a significant arch. Ensure that your arch is comfortable and doesn’t cause any pain or discomfort in your lower back. Remember, building a proper arch in the bench press takes practice and may feel uncomfortable at first. Start with lighter weights to get used to the technique and gradually increase the load as you become more proficient. Also, be mindful of your own body’s limitations and adapt your technique accordingly to ensure safety and proper form.
HOW TO GET BENCH PRESS ARCH
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