PDA

View Full Version : ways to increase your bench arch?



thewicked
03-24-2010, 01:25 PM
:scratch:is it just a flexibility thing?

JSully
03-24-2010, 01:41 PM
http://www.wannabebig.com/forums/showthread.php?130050-Increasing-ARCH-in-the-bench&highlight=bench+arch

http://www.wannabebig.com/forums/showthread.php?127040-Arch&highlight=bench+arch <- has a video showing how to increase arch

http://www.wannabebig.com/forums/showthread.php?126032-increasing-arch&highlight=bench+arch


I don't have a fantastic arch so I keep stretching and working on it. Though I might try the foam roller thing. I've seen people that are able to stay flat footed with their heels behind their hips, but I have no idea how they do it or how they get any real leg drive out of it..

thewicked
03-24-2010, 08:57 PM
replied to the wrong one earlier...buddy's video helped tons and I combined it with jay's vid today just to give it a shot. Stretched for a good 30 minutes and noticed a few things..one of them being that you should hold a stretch as long as it takes for it to loosen up then progressively go deeper into it and it doesn't take more than a minute or so. If you focus on feeling the stretch and relaxing you'll eventually feel the tension relax or atleast lessen before going into it further. WORKED LIKE A CHARM! I was able to get a MUCH bigger arch with my heels flat and my butt down! WOW!

JK1
03-24-2010, 10:26 PM
One big thing with arching if you are going to compete in a fed that requires you keep your heels on the ground is ankle flexibility. Make sure you work that too.

JSully
03-25-2010, 12:30 PM
replied to the wrong one earlier...buddy's video helped tons and I combined it with jay's vid today just to give it a shot. Stretched for a good 30 minutes and noticed a few things..one of them being that you should hold a stretch as long as it takes for it to loosen up then progressively go deeper into it and it doesn't take more than a minute or so. If you focus on feeling the stretch and relaxing you'll eventually feel the tension relax or atleast lessen before going into it further. WORKED LIKE A CHARM! I was able to get a MUCH bigger arch with my heels flat and my butt down! WOW!

I'm benching tomorrow, I'll give that a shot. thanks!

robchris
03-25-2010, 06:26 PM
Foam roller bro... + plenty of icey-hot! You can use a large piece of PVC also.

Some guys even use a slightly deflated football under thier lower-backs prior to each BP session.