Arc de Triomphe

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JohnGym		Arc de Triomphe	06-04-2014 @ 20:16
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	So, my Bench Press is crap. I'm going to try to improve my Bench Press by dramatically shortening the range of motion I have to press. I intend in doing this by creating an arch of peace. Can anybody give me some advice on how to create a bridge like arc for bench pressing. Cheers.

JohnGym		...	06-04-2014 @ 20:19
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	[IMG]http://i706.photobucket.com/albums/ww62/TheGymGroup/1a78f754e4...

Sawyers		...	06-04-2014 @ 20:19
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Breast implants.

rossphillips		...	06-04-2014 @ 20:28
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Get reyt fat

Fazc		...	06-04-2014 @ 20:29
Sports an extremely muscular arse. Member 38, 6253 posts	Before you go the big-arch route you may want to consider narrowing your grip. From looking at your videos, you Bench very wide. Wide Benching only ever worked for me when I was a lot larger (the circa 230lbs days!). Part of the reason I think it worked so well then was just because I was bigger in general and the range of motion was shortened. A shorter range of motion is beneficial for obvious reasons, but what's not so obvious is that the way you press when using a shorter ROM can be different from when using a larger ROM. You can rely much more on flared elbows as your higher body mass stops your shoulders from rotating down into those deep positions. And flared shoulders when doing the top portion of the press is generally stronger for most people. So you take advantage of that. It's a very different story when you have a longer ROM. In fact I'd say it's a completely different press altogether. To allow your shoulders to rotate properly you need to be able to tuck your elbows a little more. If you went wide and deep, most people (not everyone) would wreck themselves or at very least not progress very well. So if you commit to the narrower/tucked route you really need to press faster than you currently do. Take that bar down fast to your chest, pause there and allow your body to take some of the weight off. Then with a combined push with the lats and body, you push up. All these things take stress off the shoulders and allow for more of the press to be accomplished by the rest of the body. That's how I press at least.

JohnGym		...	06-04-2014 @ 20:33
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Faz, great post. This is exactly what I will try first. How far apart are your thumbs when you press?

Fazc		...	06-04-2014 @ 20:35
Sports an extremely muscular arse. Member 38, 6253 posts	JohnGym said:Faz, great post. This is exactly what I will try first. How far apart are your thumbs when you press? I'm less than thumbs length away from the smooth.


milsy		...	06-04-2014 @ 20:42
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	The best thing to fo would be to study as many arch back benchers as possible and even try to get to know some and pick there brains about it Eddie burgland is a master of the. Unequipped arch back bench unfortunately his English isn't that good 17yrs old @66kg benching 165 http://youtu.be/Gu4rJBFNmRQ

Gotty		...	07-04-2014 @ 10:59
Member 4298, 56 posts SQ 320, BP 240, DL 302.5 862.5 kgs @ 118kgs Eq	Set up is most important. Start by always wearing the same t-shirt, a one which has the best grip on the bench. Chalk your shoulders/neck and the bench for max purchase. Lay on bench. Squeeze shoulder blades together almost as if you are doing rear flys and keep them nipped. Now bring your feet up onto the bench and try to create as high a bridge (crab position) as possible by using you toes to push backwards hence moving your toes up the bench towards your head. Try to get your pelvis as high as possible and your torso as vertical/upright as possible so that all your weight is being transferred vertically through your shoulder girdle into the bench. The point here is to try and keep your shoulders locked in place on the bench as you do this. You can assist this by either holding on to the bar, pushing against it in order to try and create downwards pressure through the shoulders (you need to have your shoulders pretty close to being under the uprights to do this but not so close that you are going to hit the rack with the bar during the lift, find a happy medium), or you can use your hands to grab the uprights/cross beams in order to push back against the force created by driving with your feet/toes. I like using the latter method as it allows me also to 'walk' my shoulder blades i.e. creep/move alternatively my shoulder blades down the bench to meet my toes (not literally) and further maximise my arch and purchase on the bench. Once you have achieved this position, maintaining the tightness in your back and avoiding cramp, carefully place your feet back on the floor and shuffle them backwards gently to lock your arch in position. If you have anything like a short back I think you will be wasting your time with this approach, hope it helps though.

DrD		...	07-04-2014 @ 11:51
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	There are some nice pictorial guides on Boris Sheiko's facebook page. Just outlines a few different ways of setting up a nice arch.

Appetite		...	07-04-2014 @ 11:56
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	On top of whats been said already hip flexor and thorasic spine mobility drills.

JohnGym		...	07-04-2014 @ 12:21
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	👍💪👏 Thanks gents.

Joe_MF		...	07-04-2014 @ 14:38
Member 4611, 630 posts SQ 160, BP 120, DL 210 490.0 kgs @ 93kgs UnEq	milsy said:The best thing to fo would be to study as many arch back benchers as possible and even try to get to know some and pick there brains about it Eddie burgland is a master of the. Unequipped arch back bench unfortunately his English isn't that good 17yrs old @66kg benching 165 http://youtu.be/Gu4rJBFNmRQ that ROM is ridiculous!

Fazc		...	07-04-2014 @ 15:13
Sports an extremely muscular arse. Member 38, 6253 posts	Excessive arching just feels very wrong to be. You're stretching your body when it's far stronger compact and tight I can see the value in equipment, as the shirt provides tightness for you somewhat but not for raw.

tz1127		...	07-04-2014 @ 15:33
Member 1419, 2281 posts SQ 175, BP 105, DL 240 520.0 kgs @ 82kgs UnEq

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