So now I’m confused: am I supposed to arch my back when I bench or should i leave it flat on the bench?
I’m actually serious at a moment. I forgot what is the correct way. Someone answer this plz?
You are suppose to bench the way that you want to bench.
If you are looking for strength more than anything obviously an arched style of benching would suit you best.
Or if you are a freak like this guy (see link) who just benches like normal and puts up amazing weight with minimal arch then by all means bench like that.
How are you supposed to bench? If you’re a recreational lifter, I see no need for an extreme arch. If you are a PLer, then you might benefit from a big arch. There are men that have been successful with a huge arch (i.e.: Lamar Grant, Sebastian Burns) and guys that have barely used an arch (Glen Chabot, Garry Frank; these guys are BIG fucks and didn’t or couldn’t use a huge arch).
There are have been hundreds of articles on benching.
I was taught how to bench properly by Jim Wendler at an Elite Fitness Seminar. Basic pointers:
- Use an arch if you like; the more of an arch you use, the more quads you will be able to use to press into the floor. The less of an arch you use, the more you’ll have to press into the floor with your hamstrings and glutes.
- Shoulder blades are cinched together for the entire lift.
- Press your head into the bench.
- Make sure your elbows are in line with your wrists.
- You can move the bar in an arch. Louie Simmons used to be against this but has since changed his mind. Press 3/4 of the way up, then flare your elbows to involve the triceps more for a smooth lockout.
Get the book Bench Monster by Ryan Kennelly or Jim Wendler’s DVD on benching.