The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 16 of 16
  1. #1
    Wannabebig Member Coldasice's Avatar
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    Bench Press Technique

    Is it good to arch your back when you bench?

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  3. #2
    Moderator joey54's Avatar
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    Have you watched the bench videos of the guys who post on here? check them out.


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    Just get under the bar!

  4. #3
    SFW! drew's Avatar
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    Yes.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  5. #4
    Senior Member kornmong's Avatar
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    Ah I can ask something here cause it fits,

    I do bench once a week, Today in fact Love it, I do bench with no arch, just straight back and feet on ground, I know arching the back allows more weight but is it needed, is arching the best way for chest development?

    Should I bench with an arch?

    or

    Are arches more used for low rep to single lifts?

    Cya
    Bodyweight : 195 - Height: 5' 9

    Current lifts:
    DL - 490 x 1 - 462 x 4 ... Nearly 500 so close
    BS - 374 x 1 - 330 x 5
    BP - 302 x 1 - 258 x 5, 225 x 10
    BR - 231 x 1 - 209 x 5
    PP - 220 x 1 - 198 x 4

    My journal: http://www.wannabebigforums.com/show...=108252&page=3

  6. #5
    TJW Keith's Avatar
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    Yes. And use teh search!
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  7. #6
    Hungry like the wolf. Dgro's Avatar
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    Search doesn't really help at all on this topic, or at least it didn't last time I checked. Not for anything in-depth anywho
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  8. #7
    Senior Member deeder's Avatar
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    My shoulders hurt if I try to bench with a flat back. I've heard many people who have similar problems. So in my case, benching with an arch is a necessity.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  9. #8
    TJW Keith's Avatar
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    Quote Originally Posted by Dgro View Post
    Search doesn't really help at all on this topic, or at least it didn't last time I checked. Not for anything in-depth anywho
    Yes it does. Search more thoroughly. This has been covered plenty.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  10. #9
    Moderator joey54's Avatar
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    flat back, no arch, with some weight= an increased likelihood of tearing a pec.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  11. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by joey54 View Post
    flat back, no arch, with some weight= an increased likelihood of tearing a pec.
    Care to elaborate?
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  12. #11
    Moderator joey54's Avatar
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    like you said your shoulders hurt like hell if you don't arch. Its because of the position one is put in this way. and really letting the elbows flare out is worse than not having an arch I guess, but from my personal experience, if I do a flat back bench, which I have tried to do in the past, I can't keep my elbows in as easily if I arch. I probably am not the best authority, or even an authority on this, so here is a thread on it which elaborates bettter than I can. Interesting to hear BPM and Travis Bell's thoughts on this too. Maybe I spoke up too much.

    http://www.intensemuscle.com/29462-l...nch-press.html

    and another related to the topic(not so much on arching, but something to check out)

    http://www.intensemuscle.com/29893-o...nch-press.html


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  13. #12
    Senior Member deeder's Avatar
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    Quote Originally Posted by joey54 View Post
    like you said your shoulders hurt like hell if you don't arch. Its because of the position one is put in this way. and really letting the elbows flare out is worse than not having an arch I guess, but from my personal experience, if I do a flat back bench, which I have tried to do in the past, I can't keep my elbows in as easily if I arch. I probably am not the best authority, or even an authority on this, so here is a thread on it which elaborates bettter than I can. Interesting to hear BPM and Travis Bell's thoughts on this too. Maybe I spoke up too much.

    http://www.intensemuscle.com/29462-l...nch-press.html

    and another related to the topic(not so much on arching, but something to check out)

    http://www.intensemuscle.com/29893-o...nch-press.html
    Not at all. I've heard time and time again that benching with a flat back made you more prone to injury... I was hoping someone might actually know why that is
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  14. #13
    Westside Bencher Travis Bell's Avatar
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    you're right Joey. The idea is to pull the shoulder blades together as tight as you can. The arch should set you up on your upper back so you are more tight and stable. Most people will never achieve the extreme arch that you see in some of the light weight pro divisions so its ok. Arching your back will not effect your chest development.

    Most people who've had a pec injury in my experience were flat backed yes, but the flat back made it difficult for them to tuck their elbows so they benched with their elbows flared. The flared elbows caused the injury, not directly the flat back. Some guys will bench with a flat back and do just fine so you don't have to bench with an arch, but if you can it certainly will help make you more stable


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  15. #14
    Moderator joey54's Avatar
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    Yes much easier to pull the shoulder blades together when arched then when your aren't from my experience. Thanks for adding Travis, your knowledge and skill in the bench far exceeds mine.

    Deeder, that was a nice arch you had in your most recent video. that would be one video to check out on how to bench, or any of travis', BPM's on KingKong.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  16. #15
    Senior Member deeder's Avatar
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    Quote Originally Posted by joey54 View Post
    Yes much easier to pull the shoulder blades together when arched then when your aren't from my experience. Thanks for adding Travis, your knowledge and skill in the bench far exceeds mine.

    Deeder, that was a nice arch you had in your most recent video. that would be one video to check out on how to bench, or any of travis', BPM's on KingKong.
    I find that simply pulling my shoulder blades together gives me a little bit of an arch. Once upon a time I was a flat back bencher but WBB fixed that for me real quick.

    I don't know if I can be put in the same category as some of those guys, but thanks for the compliment!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  17. #16
    Senior Member kornmong's Avatar
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    By the looks of it, I should arch then lol, I may start tonight, I admit when using straight back I get sore anterior deltoids and chest, which is obvious why, I also have a bigger front deltoid then the other 2 heads and this why I'm guessing because Ive only ever done straight back,

    Cya
    Bodyweight : 195 - Height: 5' 9

    Current lifts:
    DL - 490 x 1 - 462 x 4 ... Nearly 500 so close
    BS - 374 x 1 - 330 x 5
    BP - 302 x 1 - 258 x 5, 225 x 10
    BR - 231 x 1 - 209 x 5
    PP - 220 x 1 - 198 x 4

    My journal: http://www.wannabebigforums.com/show...=108252&page=3

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