![]() ![]() It can be hard to conceptualize the bench press arch if you don’t know what to think about. ![]() Perform this before you lower the bar, holding your breath all the way through, then let it out & reset at the top.ĭepressing the scapula & expanding the rib cage, done simultaneously, will maximize your arch & minimize the bar travel, which makes a huge difference on that bench press number. To do that, imagine “puffing your chest out,” “reaching your belly to the bar” or “creating a pregnant stomach”- i.e., expanding the chest as much as possible. In the bench press, we actually want to *create* rib flare to cut the range of motion. With a squat/deadlift- because the spine is under load- we want to focus on “bearing down” through the core, avoiding rib flare. However, its technique during Bench press is different from that of squats & deadlifts. We all know how important bracing is for efficiency, maintaining tension, and recruiting those deeper core muscles. BracingĬreating a proper brace before you bench will drastically reduce your range of motion and help increase the weight on the bar. hindering the rest of your bench press technique. After all, small details like these can change the game for your lifts, especially with Bench- where every 5 lb increase can be its own Everest to climb.Įnsure that your foot position is intentional and helping vs. For some, it may not make a significant difference, but it’s certainly worth a shot if you have the shoes. With the heel elevated, you can allow for more mobility-getting your feet further back- while receiving the stability of having your foot on the floor. Lifting shoes: Benching in squat shoes can be a helpful tool, so you can achieve the best of both positions. With toe out/external rotation, that’s a topic for a different day, but creating external force from the hip can help prevent your butt from lifting and increase tension through the glutes. Some lifters prefer their feet further in front- but know that will hinder you from achieving a greater arch. ![]() That way, you can still maximize your arch position- as having your feet closer will allow you to extend more- while achieving stability. If you’re on your heels, I generally advocate for having your feet as far back as possible- while maintaining contact with the floor. On your heels: There are many variances here: some lifters have their feet far back toward them, out to the sides, out in front of them, etc. However, it can be more unstable, potentially lessening your leg drive, so it may not be worth the improved positioning. On your toes: In this position, lifters usually have their feet tucked far underneath them (you can have your feet further away from you & still be on your toes, but this somewhat defeats the purpose of it), and this allows them to achieve a significant arch. Let’s go over the different placements you can take: Generally, the further back your feet are, the bigger the arch, but there’s slightly more nuance to it than that. Where you set your feet can dramatically impact the potential arch you create. You want to maintain those three points of contact: feet on the floor, butt on the bench, shoulders on the bench, when building your arch. This more extreme position provides a stable base for your upper body to do the work- but remains static during the rep-so it's a relatively safe technique. Think of backbends or cat cows in yoga class- you’re “arching your back,” but no one tells you that’s dangerous, correct? When you’re lying down on a bench, your body is supported, and your spine doesn’t move during the rep, so stress on your lower back is minimized. Many may raise concerns about their lower back health- as a result, but remember that your lower back isn’t loaded in the bench press. It is important to note that you’ll likely be sore from this position, especially in the beginning. ![]() Squeezing them together slightly can be helpful, but you don’t need to exaggerate this, as that can minimize the use of your pecs.īy pinning your shoulders down- and getting high on your traps (almost trying to get your neck planted on the bench)- you’ll exaggerate that curve in your back, producing the benefits listed above. The goal when you’re lying down is to a) pull your shoulders down- away from your ears (scapular depression), and b) push them as far into the bench as possible (thoracic extension). However, the position is more exaggerated from your upper back extension. Your lower back has a natural curve when lying down, known as a “lordotic curve-” which is certainly part of your arch. Contrary to popular belief, most of the arch comes from your upper back- rather than lower. ![]()
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