To arch or not to arch (when benching)?

[JohnnyIrish]

I've seen knowledgeable guys on here recomend the powerlifting arch during benching.. however after reading up on it I now find it questionable..

From here:

The reason why decline bench is easier than regular bench and why regular bench is easier than incline bench is pretty simple if you look at it from a physiological standpoint. What is different in a decline bench versus a regular bench? If you answered that at the lower angle, you are recruiting your LATS you would be correct. The lats are a relatively large muscle and at increasing declining bench angles, they are recruited more and more into the movement. Thus, the extra power that they give to your push will help you push heavier weights. Ever wonder why powerlifters arch almost excessively when they are regular benching? You guess it; it is because of lat recruitment.

As I read about it, it sounds to me like two people who can both bench 200lbs, one arches and the other doesn't.. the one who doesn't would definitely have stronger pecs (since the lats don't come into play, and they have to push the weight farther in the reps). Right?

Then it almost sounds like a cheap shortcut just to say you can bench more. Am I wrong? If so please feel free to point out the errors in my understanding.

 

[Mad Manic]

I've seen knowledgeable guys on here recomend the powerlifting arch during benching.. however after reading up on it I now find it questionable..

From here:

The reason why decline bench is easier than regular bench and why regular bench is easier than incline bench is pretty simple if you look at it from a physiological standpoint. What is different in a decline bench versus a regular bench? If you answered that at the lower angle, you are recruiting your LATS you would be correct. The lats are a relatively large muscle and at increasing declining bench angles, they are recruited more and more into the movement. Thus, the extra power that they give to your push will help you push heavier weights. Ever wonder why powerlifters arch almost excessively when they are regular benching? You guess it; it is because of lat recruitment.

As I read about it, it sounds to me like two people who can both bench 200lbs, one arches and the other doesn't.. the one who doesn't would definitely have stronger pecs (since the lats don't come into play, and they have to push the weight farther in the reps). Right?

Then it almost sounds like a cheap shortcut just to say you can bench more. Am I wrong? If so please feel free to point out the errors in my understanding.

Yes and no. It is true that by arching, the range of motion is a bit less and thus you can put more weight on the bar. However, what it also does is put you in a more solid and stable position and allows you to power the weight up better. Benching powerlifting style enables you to get stronger and more explosive, it isn't for isolating the pecs. In all honesty I would use compounds for lower reps and strength emphasis, with assistance work and isolations in the higher rep range. If you want to isolate the pecs then do Flyes and Chest Press with higher reps and a dropset even. As for your example, yes the 200 lbs without arching is more impressive simply because the range of motion is a bit greater. But he's short changing himself in terms of raw strength and explosiveness IMO, why not do 220 lbs powerstyle then isolate pecs later in the workout.

MM

 

[Quagmire911]

http://www.t-nation.com/findArticle.do?article=body_115b600

The biggest thing on the bench I have seen is that you have to stay tight. Reducing the ROM as much as possible is beneficial so as to avoid excessive shoulder strain. If you look at most people that bench their elbows come way under their body putting the shoulder under a lot of stress. By keeping tight and using a shorter ROM the elbows don't go below the body and thus there is less strain on the shoulder.

As far as arching is concerned. If it causes you discomfort then you are doing something wrongly or something is messed up. Ie, lack of flexibility, weak erector spinae, messed up lower back...

 

[Throttle]

I've seen knowledgeable guys on here recomend the powerlifting arch during benching.. however after reading up on it I now find it questionable..

Then it almost sounds like a cheap shortcut just to say you can bench more. Am I wrong?

though this may be true & a reason why someone might want cite powerlift-bench numbers rather than others, it's not why anyone here is recommending it. we don't go around giving advice to goose numbers.

flip it around with a different example. you can leg press much more weight than you can fully squat, but you don't see anyone around here telling guys to give up the squat and go for big numbers on the leg press.

 

[JohnnyIrish]

though this may be true & a reason why someone might want cite powerlift-bench numbers rather than others, it's not why anyone here is recommending it. we don't go around giving advice to goose numbers.

Well I meant no offense as I respect the braintrust that is this forum (quagmire, effort, throttle, i-tallion.. etc you know who you are , thats why I was asking so I could see what I was missing.

As pointed out by quag and MM that its better so you don't hurt your shoulders (less ROM and you stay tight), and have better stability. Next bench day is Friday so I'll give it a go then.

BTW, MM.. what do you mean by explosiveness?

 

[Mad Manic]

Well I meant no offense as I respect the braintrust that is this forum (quagmire, effort, throttle, i-tallion.. etc you know who you are , thats why I was asking so I could see what I was missing.

As pointed out by quag and MM that its better so you don't hurt your shoulders (less ROM and you stay tight), and have better stability. Next bench day is Friday so I'll give it a go then.

BTW, MM.. what do you mean by explosiveness?

Powering heavy weights up with maximum acceleration using your whole body.

MM