I lift in a commercial gym, so finding someone to spot me in a full arched position without untucking my shoulders or throwing the bar too far out is rare.
I’ve decided that I need to find a way around this problem. Explaining what liftoff forward not up means while they’re wearing earphones mouthing some gay song and muttering the occasional “yeah, sure, uh-huh” is not working.
This is my plan:
1)Do ME bench in a position where I can comfortably liftoff myself(no arch, shoulders out).
2)Add Heavy(100% of flat bench) decline bench as assistance exercise to work in extra recruitment above 90%.
3)use full arch when doing speed(DE) bench work to practice form.
If anyone has any experience with similar circumstances and/or suggestions, they would be much appreciated.