Results 1 to 12 of 12

Thread: benching flat vs. arched

  1. #1
    Wannabebig Member
    Join Date
    Jun 2009
    Location
    Louisiana
    Posts
    84

    benching flat vs. arched

    Are there people that compete flat? If so, why? Federation rules, or are there advantages/disadvantages to each? I was always taught to arch . . .

  2. #2
    Matt Wright
    Join Date
    Mar 2009
    Location
    Huntsville, AL
    Posts
    105
    Not everybody lifts more with an arch. Some do...
    Injured.

  3. #3
    Senior Member Beverly McD.'s Avatar
    Join Date
    Feb 2008
    Location
    TEXAS
    Posts
    350
    Bodybuilders typically train flat. They have an interest in isolating the chest and front delts.
    Powerlifters generally train with as much of an arch as possible. It shortens the stroke, and it allows them to incorporate more of the back muscles and add some leg drive to the lift.

  4. #4
    Wannabebig Member
    Join Date
    Jun 2009
    Location
    Louisiana
    Posts
    84
    That's what I thought. I noticed that there are shirts that cater more to flat and more to arched and was wondering.

  5. #5
    Matt Wright
    Join Date
    Mar 2009
    Location
    Huntsville, AL
    Posts
    105
    He isn't talking about bodybuilders. I thought the question was just about benching in reference to powerlifters. The only reason for the difference is that the person moves more weight with the form that they choose, whether from an old injury or from those muscle groups being stronger. Sometimes the bencher used to be a bodybuilder and they are just more strong with a flat(ish) back.

    It is not much different than the deadlift (conventional vs sumo). It is a preference based off of body mechanics. If you bench more with an arch, use an arch. If not go flat. Flat is a relative term though, as having absolutely no arch at all is probably a bad idea.

    PS - It should be noted that arched bench is used in training for a shirted bench. Arched bench doesn't help all that much raw, but the carry over to a shirted bench is greater.
    Injured.

  6. #6
    Senior Member
    Join Date
    Oct 2009
    Posts
    2,003
    I bench flat footed but i also have a 29 inch inseam. Do whats comfortable. Theres no cookie cutter set up.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  7. #7
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    I found that I get far more leg drive when I keep my feet flat on the ground. Arching helps me more with touching in a shirt then anything (less ROM).
    960/530/749 @ 242
    903/524/738 @ 220

  8. #8
    Senior Member
    Join Date
    Jun 2009
    Posts
    277
    Quote Originally Posted by Beefcaker View Post

    PS - It should be noted that arched bench is used in training for a shirted bench. Arched bench doesn't help all that much raw, but the carry over to a shirted bench is greater.
    There is quite a big carryover in RAW as well. It allows better leg drive, puts one in more of a decline which is a stronger position, shortens stroke, and saves wear & tear on ones shoulders as well.

    But the amount of arch is all preference....so do what feels good & meets your goals!
    Last edited by blownby; 10-22-2009 at 10:50 AM.
    6'0"--198# USAPL / IPF powerlifter
    ~~~ RAW Nationals July 15-17, 2010 in CO ~~~~

    RAW Squat: 556
    RAW Bench: 390
    RAW Deadlift: 601

  9. #9
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    I agree. I notice a huge difference when I arch vs. when I don't arch raw.

    It really helps set my upper back nice and tight on the bench as well as tightening my core and allowing for proper leg drive.


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

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  10. #10
    Senior Member
    Join Date
    Mar 2009
    Location
    Alabama
    Posts
    737
    I spent years benching wrong for my short fat body. I was flat backed, flat footed, and couldn't figure out why I only got competition benches in the low 400's. I changed my bench setup completely a couple of years ago. I arch and try as hard as I can to put my belly up over the top of the bar when I take the weight. Both my shirted and RAW bench have jumped significantly

    You need to figure out what works for you. I'm a fan of a big arch. Some people are better benchers flatter based on their flexibility and their biomechanics.
    Finally ELITE @ SHW..

    Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

    HOO's Gym: building the strongest gym in the South, one plate at a time.

  11. #11
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,712
    Quote Originally Posted by Beefcaker View Post
    He isn't talking about bodybuilders. I thought the question was just about benching in reference to powerlifters. The only reason for the difference is that the person moves more weight with the form that they choose, whether from an old injury or from those muscle groups being stronger. Sometimes the bencher used to be a bodybuilder and they are just more strong with a flat(ish) back.

    It is not much different than the deadlift (conventional vs sumo). It is a preference based off of body mechanics. If you bench more with an arch, use an arch. If not go flat. Flat is a relative term though, as having absolutely no arch at all is probably a bad idea.

    PS - It should be noted that arched bench is used in training for a shirted bench. Arched bench doesn't help all that much raw, but the carry over to a shirted bench is greater.
    Definitely not the case for me. I bench a lot more raw with an arch.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  12. #12
    Wannabebig Member Ambre's Avatar
    Join Date
    Oct 2008
    Location
    Memphis, Tn
    Posts
    38
    Quote Originally Posted by ThomasG View Post
    Definitely not the case for me. I bench a lot more raw with an arch.
    Same here...I lift raw and it's like a night and day difference for me. I get almost no leg drive benching flat.

Similar Threads

  1. Skinny guy wanting to max the flat bench.
    By Insane_DOHC in forum Bodybuilding & Weight Training
    Replies: 29
    Last Post: 10-12-2006, 02:32 PM
  2. Weighted Dips vs Decline Bench
    By 1mmort4l in forum Bodybuilding & Weight Training
    Replies: 29
    Last Post: 10-11-2006, 09:27 AM
  3. Dumbells are swaying all over in flat bench press 2nd time ever using them.
    By tsmithy in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 09-29-2006, 05:51 PM
  4. Westside and non-equipped benching
    By EdgarMex in forum Powerlifting and Strength Training
    Replies: 20
    Last Post: 03-08-2005, 07:17 AM
  5. Hamstring Pain while benching
    By RBC13 in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 02-14-2005, 08:30 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •