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If you want to bench more weight you have to start with the correct bench press form. In this video, I review one of the more controversial bench pressing techniques to see whether or not it is something you should do or not do the next time you train your chest.
When performing the bench press, it is common to see people arch their back to complete the lift. Most of the time, this type of form is used by powerlifters during meets and training. The advantage in this scenario is that it helps the lifter to shorten the effective distance that the bar must travel while still staying within the rules of keeping your back and butt on the bench at all times.
That said, there is another huge benefit to the lower back arch that can help you to start increasing your bench press in even your very next set. Based on the anatomy of the chest fibers, it becomes readily apparent that the majority of the muscle belly is located further down your rib cage, with the fibers angled up towards their attachment on your humerus. If you have a naturally shallow or flat chest, these fibers are not situated in a mechanically strong position and need some extra leverage to be able to exert their maximum force. Enter the arched back bench press form.
If you arch your back in your form during the bench press, you are temporarily creating a steeper angle on the rib cage that helps to put the bulk of your pecs at a greater mechanical advantage to contribute to the lift. This often times helps people see an immediate 20% increase in their strength of their bench press.
If you feel as if you have a flatter chest, be sure to give this bench press tip a try. You should feel much stronger and be able to improve your performance on the lift instantly. If you continue to use this from workout to workout, you should definitely notice an increase in pec size and get a bigger chest in no time.
Be careful not to arch your back too much during the lift however as this can place an undue stress on your lumbar spine. Overextension of the lumbar vertebra is not common during the lift but can be done if someone becomes too zealous in attempting to use this bench press technique.
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For more videos on how to bench press with proper form and how to increase your bench for a bigger upper chest, be sure to subscribe to our channel here on youtube at
30 comments
Notes:
Arching your back will generally help you lift more. The arch does not have to be extreme (like competitive powerlifters), but incorporating a slight or moderate arch wouldn't hurt.
-mechanically putting the pecs in a better position, engaging more of the muscularture, & therefore allowing them to exert more force
-slight decrease in ROM
-stabilize shoulder blades
Overall, the decision to incorporate an arch depends on you & your goals. Just keep in mind that too much of an extreme arching could lead to problems.
Can arching your back cause pain in the abdominal?
Jeff just couldn't wait/resist lifting his shirt…why do I think that "the moment" he slips on a shirt he is simply "counting-backward" to rip-it off?!
Need a towel dear? (Wife coming out of shower)
Clean-off your windshields, sir? (Crosssing Crosswalk)
Let me wipe-off that doorhandle for you! (Approaching store/gym front)
Jeff: "Today…How to do Face-pulls with a T-shirt!"
Jeff (thinking): "How many minutes into the video…."F' it" we're "starting" the show naked! Jesse!!
This is one of those (bro-science) "circular-arguments" that has been going on in the gym for-ever!!
"The Arch"….
Some called it "cheating" & wouldn't "credit/acknowledge" the (benchpress) lift, back in da day!
I noticed all the top Power-lifters using this technique…short arms help too!
"Everything in moderation" is my motto…even in fitness/bodybuilding. The race is long….
Has anyone heard of putting a yoga block under your back to elevate your chest and open up your shoulders when doing bench press?
never knew Jeff grew a moustache before
Upper butt/glutes down & rib cage/ sternum up? I have anterior tilt & body uneven with 1 rib flares out lol
I have more middle back pain by doing bench press incorrect,,,,please help me to recover
Whenever I arch my back I get severe back pain.
Guys I did 130 today I’m so close to 135
I can’t really arch my back that much
It is much easier because you’re essentially changing the angle to where you’re doing a decline press. It will be easier on your shoulders but is not great for your back and isn’t stable. If you want to do a decline, do it on a decline bench.
Jeff what Bench press handgrip do you suggest, normal or suicide
Good thing I found this, this is really a controversial topic till now. Thanks Jeff.
This was a good video. I've never really arched my back, while on the bench. In fact, I've always made it a point to press my back, specifically, lower back into the bench. I may plant my feet like I'm going to arch, but still keep my back flat on the bench.
I barely arch at all (just can fit my hand under) but my lower back hurts like a bitch after I bench with any arch at all
arching is for pussies
"It's a you thing"
Besides aesthetics how safe is it to arch your back when bench pressing with dumbells
3:05
Shorts
I’m a skinny guy but when I arch my back just a little bit causes terrible lower back pain. However when I don’t arch my back I get the exact terrible pain but I’m my shoulders I literally bought this bench for no reason since I’ve only be able to hit chest through push ups and now I’m getting to the point where my wrist Joints r getting way to fucked before I get a proper pump
Yea bro my Ortho Surgeon said this def ain’t good for your disks. Helps with gains but risk injuring the spine/disks
Great video, thank you very much!
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2021 and I just learned that I bench'd correctly 🙂
best fitness youtuber!
I used to compete on the bench press And every time I arched my back I got disqualified. Plus it hurt like a son of a bitch afterwards.
This is the best advice on this topic. As usual Jeff is the voice of reason.
Just trying to understand, but wouldn't it make more sense just to decline bench?
$
Thank you, Jeff!