Quick lifting question..

[LTb1ow]

I know there are a few guys on here who lift, so here goes nothing....

When you bench, do you do a flat back with legs hanging doing, or do the crazy ass arch back and locked legs?

thanks.

[thunder]

Flat back... arching your back is gonna get u hurt

[jts98z28]

flat, arching your back is ghay

[Wolfblitz]

Flat back

[WildBillyT]

Arch.

[sweetbmxrider]

i put my feet on the bench and keep my back flat for the most part

[LTb1ow]

Originally Posted by WildBillyT

Arch.

Way to throw a wrench in things Bill... arching is better for your shoulders from what I have read.

I am just concerned I will do it wrong and end up hurting myself.

[WildBillyT]

Originally Posted by LTs1ow

Way to throw a wrench in things Bill... arching is better for your shoulders from what I have read.

I am just concerned I will do it wrong and end up hurting myself.

Matt:

If I were you I'd start training with an arch. Seems to me that you like bigger numbers and you won't get there without it- and benching with your legs. If you are training for anything else (shape, mass) then it won't matter as much.

Sorry to muddy up your thoughts.

[LTb1ow]

Well I mean, I am just on the 5x5 workout, looking just to get to 1.5 bodyweight on bench, so maybe on a deload month I will start training with the arch.

[69BirdX]

arch is bad you should always keep your back flat. thats why you see people lift there legs up and cross them. It forces you to keep you back flat and you get more out of your lift. Thats what i learned from a trainer at the gym i use to go to

[WildBillyT]

Originally Posted by 69BirdX

arch is bad you should always keep your back flat. thats why you see people lift there legs up and cross them. It forces you to keep you back flat and you get more out of your lift. Thats what i learned from a trainer at the gym i use to go to

Tell him to speak to Ryan Kennelly or anybody at a state level powerlifting meet. When I was at the PA states everybody in the 170 and up classes was shirted and arched.

[69BirdX]

Originally Posted by WildBillyT

Tell him to speak to Ryan Kennelly or anybody at a state level powerlifting meet. When I was at the PA states everybody in the 170 and up classes was shirted and arched.

eh i dont go by them guys anyway they do stuff to lift as much weight as possible but not in healthy ways

[WildBillyT]

Originally Posted by 69BirdX

eh i dont go by them guys anyway they do stuff to lift as much weight as possible but not in healthy ways

Agreed, as I mentioned above- if you are not working for power then it makes little sense to work your arch.

[69BirdX]

Originally Posted by WildBillyT

Agreed, as I mentioned above- if you are not working for power then it makes little sense to work your arch.

yea then it would but if you lift healthy then youll be able to lift more in the long run and keep the strength. When you lift more weight the rep and without correct form you can stunt muscle growth. I read that all in a book arnold wrote and how much he regrets the way he lifted in his younger days

[LTb1ow]

Well if am progressing with a flat back no problem, I guess its fine to just continue on it ?

[madness410]

i use an arch and its just more comfortable to me.

[WildBillyT]

Originally Posted by 69BirdX

yea then it would but if you lift healthy then youll be able to lift more in the long run and keep the strength. When you lift more weight the rep and without correct form you can stunt muscle growth. I read that all in a book arnold wrote and how much he regrets the way he lifted in his younger days

If you are talking about the Encyclopedia, it's a great book but some of the information is dated. If you are trying for big numbers you are not going to get there without doing a competition-style bench press.

As far as lifting healthy, when you work with heavier weight all of the time your shoulders will take a hell of a beating, and in my experience they get overworked the most when I am flat benching or inclining. If you are not trying for numbers, do not bother working heavy a lot as it does take its toll. If you are trying for a numbers goal, you can supplement correctly and with a good recovery plan you can minimize the damage you do. But again, guys like this are a different breed.

[LTb1ow]

Different breed eh?

So far I am pretty light on bench and no soreness in my shoulders so not overly concerned, I should really get book on power lifting though.

The arch style just looks crazy, and I dunno if I wanna try out something new at the risk of either hurting myself or looking stupid...

[Anti_Rice_Guy]

I do flat, and everyone I've seen at the gym (including a group of 3 guys who bench 350-ish) all do flat as well, with their legs on the ground.

Originally Posted by LTs1ow

I dunno if I wanna try out something new at the risk of looking stupid...

When has that stopped you before?

[LTb1ow]

I am gonna ask the "trainers" about it maybe tmmr, and ask em if I can bring in chains...

[thunder]

You work different parts off your muscles when u arch ur back. If u wanna work those muscle just do Decline bench

[LTb1ow]

Decline is for the most part useless IMO.

Incline and flat bench are all I do.

Just been doing some reading and it seems like powerlifting is split, some guys prefer teh arch others prefer a flat.

I think a flat bench will make you stronger, but an arch can allow you to get a bigger number up. Less distance traveled for the weight from your chest etc.

Edit: Does any one have some large chain laying around?

[WildBillyT]

Originally Posted by LTs1ow

Decline is for the most part useless IMO.

Incline and flat bench are all I do.

Just been doing some reading and it seems like powerlifting is split, some guys prefer teh arch others prefer a flat.

I think a flat bench will make you stronger, but an arch can allow you to get a bigger number up. Less distance traveled for the weight from your chest etc.

Edit: Does any one have some large chain laying around?

You can get your legs more into it with an arch. We are not talking really crazy, either. Doesn't need to be.

[Blackbirdws6]

When I lifted more often, back flat, feet planted, and pushed up with a slight incline towards the bar supports.

[T69SS]

I stick to a flat back/ feet planted when im doing a standard barbell press. Incline barbell bench i like to arch a little, but that just feels natural.