Bench technique question?

[tn94z]

TweetI have noticed lately that when I bench press heavier weight that my back is arching off the bench. Is this wrong? I mean, I don't want to do this and sometime I try to make an effort to stop. Does this mean I have too much weight on there or is this just how some people are?

I would rather not have my back arch like this, so any suggestions?

[BABY1]

TweetI don't think that you want your back arched. I am assuming that your feet are on the ground right? If I put my feet on the bench, my back is flat to the bench, however, I don't have heavy weight on the bench so I am not sure if this would be possible with heavier weight. Also, I find this to be a problem with a flat bench but on an incline, it is much easier to keep the back flush against the bench. Try to concentrate on your core and keeping the belly button tucked into the spine and see if that helps. People may have other hepful thoughts about this but this is my opinion.

[tn94z]

TweetYeah my feet are on the ground. I think it may be that it is probably just too much weight. It's not alot. Not even my one rep max. Hmmm....maybe I just need to consciously think about keeping my back down. Thanks

[Michelle Hayden]

TweetIf your back is arching off the bench, then you are lifting too much weight. You need to build up before you advance to the next plate. I dot bench much at all, but that is what ive been told by bbers. Dont want to hurt yourself hun. 0x

[jamescb77]

Tweetactually u should have a bit of an arch in your back. You should have your head on the bench your shoulders your butt and then your feet planted firmly on the ground. The bit of an arch will actually help you be in a better position to move more weight and stay healthy as it lets your shoulder be in a better position. Make sure your elbow are no more than a 45 from your body. Also make sure you are bringing the bar to nipple level or lower.

[daved150]

Tweet

actually u should have a bit of an arch in your back. You should have your head on the bench your shoulders your butt and then your feet planted firmly on the ground. The bit of an arch will actually help you be in a better position to move more weight and stay healthy as it lets your shoulder be in a better position. Make sure your elbow are no more than a 45 from your body. Also make sure you are bringing the bar to nipple level or lower.

exactly...

[tn94z]

TweetI will be sure to check for sure next time, but I think my butt is coming off a little too. Good advice! That's pretty much what I thought.

[daved150]

Tweetnow the but you want to keep planted!!!

[Michelle Hayden]

TweetHe said it was coming off the bench tho.?

[JsJs24]

TweetI personally do not arch my back, even when doing 1 rep max, or if I do it is very minimal and my lower back always remains flat on the bench as do my shoulders. I know people claim it is okay, and yes you are allowed to do it in a competition as long as your butt stays on the bench and your feet don't move. However, I am not one to arch my back, though I don't even have to think about it, it just remains flat. I suppose there may be a slight arch in the middle back but again it is not even noticeable to me if I do. Just be sure to keep you butt and shoulders planted and don't move your feet. I always pause all of my reps too to concentrate on form and ensure that I can control the weight without any problems. If you stick to those rules you will be fine. And I have entered a few bench press comps and never been called out for form or pause.

[daved150]

Tweetjust by me pulling my shoulderblades together and planting them down and planting my feet, my back arches....i think if you dont arch, its ok, but you have to keep your ass planted. i get a better push when my back is arched...i have tried both

[a-bomb83]

Tweetfeet planted, lower back arched, drive with your upper back, keep elbows tucked.

[Strella]

TweetYea, your back will arch for sure. Too much though and you can put pressure on your neck which can hurt and is not good. If your butt is coming up then its too much weight as well.

[6p6]

Tweet

actually u should have a bit of an arch in your back. You should have your head on the bench your shoulders your butt and then your feet planted firmly on the ground. The bit of an arch will actually help you be in a better position to move more weight and stay healthy as it lets your shoulder be in a better position. Make sure your elbow are no more than a 45 from your body. Also make sure you are bringing the bar to nipple level or lower.

like he said!

[Strella]

TweetIts all about the nipple level!