Bench Press Technique?

Duffman'05

Allow the lumbar part of your back to arch upwards, or engage your core to keep the lower back pressed flat against the bench throughout?

People correcting me either way is making my head spin

Hanley

-Lie down
-feet flat on the floor under your knees
-ass on the bench
-shoulders on the bench and pinned (put your shoulders in your back pocket)

Wherever your lower back ends up, it ends up. An excessive arch is probably indicative of tight hips or similar and should be dealt with thru targeted flexibility and mobility drills.

I'd love to hear a legitimate argument as to why it should be pressed flat down ("it protects your back" isn't a legitimate argument and is just wrong, I'd argue it's more dangerous too)

flutered

it is called the collins arch.

Duffman'05

Hanley wrote: »

I'd love to hear a legitimate argument as to why it should be pressed flat down ("it protects your back" isn't a legitimate argument and is just wrong, I'd argue it's more dangerous too)

Engages the core and so makes you more stable and stronger is the most common reason I hear, second would be that the pressure of the weight would transmit down to your back and if it was arched this could violently force it up further if you lost control in that area

---

> pain and damage.

Not my words though... Lost in all of it at this stage to be honest.

Satanta

https://www.youtube.com/watch?v=p7kUmzfZhgQ

Duffman'05

Hanley wrote: »

-shoulders on the bench and pinned (put your shoulders in your back pocket)

Do you keep them there the whole time?? Or allow them to curve up and inwards as the weight reaches the top? Would the latter not engage your chest more?

Hanley

Duffman'05 wrote: »

Do you keep them there the whole time?? Or allow them to curve up and inwards as the weight reaches the top? Would the latter not engage your chest more?

Hell no. You're engaging your chest enough already pushing a big bloody heavy bar off your chest.

If you want to thrash your shoulders and reduce the load you use (and accordingly the stress on your chest), rounding them out is an awesome idea!

Turbo_diesel

Hanley wrote: »

-Lie down
-feet flat on the floor under your knees
-ass on the bench
-shoulders on the bench and pinned (put your shoulders in your back pocket)

Wherever your lower back ends up, it ends up. An excessive arch is probably indicative of tight hips or similar and should be dealt with thru targeted flexibility and mobility drills.

I'd love to hear a legitimate argument as to why it should be pressed flat down ("it protects your back" isn't a legitimate argument and is just wrong, I'd argue it's more dangerous too)

Hanley whats the correct eye placement on the bench press when trying to maintain an arch & upper back tightness? Is it North or South of the bar? Am I over analysing this?

Spunge

https://www.youtube.com/watch?v=_QnwAoesJvQ

UL_heart_throb

https://www.youtube.com/watch?v=3Wln6hCS5Hs

best way

UL_heart_throb

yeah just realised i have no idea how to bench properly at all

The Guvnor

The best advice I could offer would be don't over analyse it.

Hands on the bar where they feel comfortable and plant the feet for stability and try and be smooth.

Keep shoulders and butt on the bench.

The Guvnor

Dave Tate video just above is great.

jive

Came for the Dave Tate vid, thread delivered. Probably the best video i've seen re bench press technique, ideal for bodybuilders and powerlifters alike. Also with the arch you get using that technique it can take the strain off your shoulders somewhat because when you lie down flat at chest level it puts serious fúcking stress on your shoulders, the arch alleviates that as you don't go as far down relative to the shoulder.

Turbo_diesel

Great video