Improving Back Arch While Benching

[chawlsrules]

Hi all,

I was wondering if you guys know of any flexibility drills or exercises that will increase my back arch when I bench. I know a lot of powerlifters put a foam roller underneath their back during their warmup sets to work on the arch. However, my back isn't flexible enough to do that yet. What do you guys suggest I do? Thanks a lot.

[Gazzo]

Go on YouTube and check out EliteFTS's channel. Dave Tate has a lot of instructional stuff on the bench uploaded.

[sneezingstardust]

Just lots of back stretching. I had been stretching my lower back for years before getting into powerlifting, and the arch came very naturally for me because of this. I don't think that you need any special exercises...just stretch.

[rkjaran]

You can use PVC pipes of different sizes to build up the arch.

[IronAbrams]

Practice, practice and practice. I'll paraphrase Dave Tate and say that you should never feel comfortable while benching. A lot of people in the gym bench press because it's easy to be complacent - just flop down on the bench like a sofa and press. Do the opposite.

Hip flexor, quad and calf flexibility are big limitations as well. It's a good idea to stretch the lower body before your upper days in any case.

PVC is a good idea as well as 1 & 2 boards. I never used either though, stretching and practice were enough for me.