Arching, better arch in the bench
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| Buddha |  | Arching, better arch in the bench | 04-12-2015 @ 06:37 |
 Coached by deine Mutter Member 5887, 145 posts SQ 182, BP 115, DL 200497.0 kgs @ 83kgs UnEq | Hello, how to get a stronger, better arch? | ||
| Wayne_Cowdrey |  | ... | 04-12-2015 @ 07:36 |
 Still got a little bit of strength Member 400, 22344 posts | Have you consulted Mr Wong? Maybe send him a PM on here. | ||
| AdamT | | ... | 04-12-2015 @ 08:38 |
AKA the great reset Member 4056, 5208 posts | Wayne_Cowdrey said:Have you consulted Mr Wong? Maybe send him a PM on here. I sent Mr Wong a pm about getting Insulina. He threatened me via PM!  | ||
| dannyboy73 | | ... | 04-12-2015 @ 08:40 |
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | consult Collin | ||
| Fazc | | ... | 04-12-2015 @ 09:24 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Why even bother? | ||
| matthewvc | | ... | 04-12-2015 @ 11:04 |
 ‘downsizing’ Member 5704, 3349 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 04.12.2015 @ 11:13 AM by matthewvc Don't think many arch hard on here - the guide on 'powerliftingtowin' sounds most sensible - namely keep practicing the setup trying to get your feet further down the bench more thoracic arch etc... Aren't you being coached by Amit Sapir? what does he say? | ||
| Funky_monkey | | ... | 04-12-2015 @ 11:21 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 04.12.2015 @ 11:26 AM by Funky_monkey I've had this question asked quite a few times. You don't just do it once or twice to get good at it - you need to put it into practice about 3 times a week for about 6-10 weeks to get a good arch. For this, I'd recommend doing something along the lines of a modified smolov squat routine, but for bench. Monday - 70% 4 sets 9 reps Weds - 75% 5 sets 7 reps Friday - 85% 7 sets 3 reps Doing a total of 16 sets and 92 reps of bench without hitting failure in a week means you're going to be in that arched position an awful lot. This excludes warmups, so likely to be another 9 sets and 57 reps. Total of 25 sets and 149 reps in an arched position. You WILL get a bigger arch. I start by placing my feet where they need to end. I slide my ass back on the bench so my head is behind the bar, take a deep breath and hold it in the belly, then push my hands with an underhand grip on the bar OR use the uprights to drive my arch. I try to get the top of my traps laying on the bench. If you compete with the GBPF and need your feet flat, wear olympic lifting shoes. This means there's more distance between the heel of your foot and the floor, as the distance is covered by the heel of the shoe. If you're in a non-tested federation, wear what you please. I like wrestling style shoes. Make sure they've got good grip, regardless of what foot position you use. If you compete in the GBPF and need flat feet, you'd probably need to slide your feet a tiny bit to get them flat. For breathing techniques, stand infront of a mirror topless. Resist the urge to hit a bicep pose. Take a deep breathe into your belly. If your shoulders move, you've done it wrong. You need to learn how to breathe into your stomach. Hold it there for about ten seconds. I do ALL of my reps in one breath, including work sets of 9. I had a shirt on here so couldn't really use an underhand grip as I didn't want said shirt to move out of place, but you kind get an idea of how I bench in a shirt. I might have to upload a video of me benching raw using the methods described above. Turns out I used to have a better arch than I first thought! It seems as if every time I have done the smolov squat cycle for bench, I get a bigger bench press AND my arch gets MUCH bigger. | ||
| AdamT | | ... | 04-12-2015 @ 12:03 |
AKA the great reset Member 4056, 5208 posts | Getting a good arch sounds like hard work. Unless I was competitive at a decent level, why bother? I would rather plant my feet, arch slightly and try and stay tight. How much extra weight are we talking about anyway, using a good arch?? | ||
| Funky_monkey | | ... | 04-12-2015 @ 12:34 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | AdamT said:Getting a good arch sounds like hard work. Unless I was competitive at a decent level, why bother? I would rather plant my feet, arch slightly and try and stay tight. How much extra weight are we talking about anyway, using a good arch?? Squatting is hard work. Deadlifting is hard work. Why not just stay at home? It's not like either of us is going to be elite WR lifters who can give up working and make a living out of lifting alone. | ||
| Buddha | | ... | 04-12-2015 @ 12:42 |
Coached by deine Mutter Member 5887, 145 posts SQ 182, BP 115, DL 200497.0 kgs @ 83kgs UnEq | Post Edited: 04.12.2015 @ 12:44 PM by Buddha @Funky Monkey you are a wise man. I like to thank you. If I should meet you ever, I will pay you with a beer.Fazc said:Why even bother? Less ROM, a friend of mine said my arch is to small. | ||
| AdamT | | ... | 04-12-2015 @ 12:45 |
AKA the great reset Member 4056, 5208 posts | Funky_monkey said: Squatting is hard work. Deadlifting is hard work. Why not just stay at home? It's not like either of us is going to be elite WR lifters who can give up working and make a living out of lifting alone. I don't enjoy watching extreme arching benching. Naw I think I will stick at the gym and bench the way I enjoy. Thanks for the advice. | ||
| AdamT | | ... | 04-12-2015 @ 12:46 |
AKA the great reset Member 4056, 5208 posts | Post Edited: 04.12.2015 @ 12:47 PM by AdamT . | ||
| Funky_monkey | | ... | 04-12-2015 @ 14:05 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Buddha said:@Funky Monkey you are a wise man. I like to thank you. If I should meet you ever, I will pay you with a beer. Less ROM, a friend of mine said my arch is to small. Do you have a video? I wrote a small thesis in my first year at uni about the biomechanics and its effect on the 1rm of bench press. PM me your e-mail address if you want it. It's definitely not a scientific journal and a bit anecdotal, but still something to read. I think it had a 2,000 word limit so not in too much detail at all. Do you pull your shoulderblades back bafore you start lifting? | ||
| Boar | | ... | 04-12-2015 @ 14:17 |
 Nothing left in the tank. Member 5, 25592 posts Administrator | Funky has always been a sweet sweet archer, I remember looking at his thick root. I never got my head around it, or my body ...I used to do what I thought was a massive arch, look at the video and I was flat as a pancake ! | ||
| aaron_lohan | | ... | 04-12-2015 @ 15:03 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | AdamT said:Getting a good arch sounds like hard work. Unless I was competitive at a decent level, why bother? I would rather plant my feet, arch slightly and try and stay tight. How much extra weight are we talking about anyway, using a good arch?? Its much safer on your shoulders when you arch because you have to retract and depress your shoulder blades, in doing so you put the shoulder in a more stable position. | ||