Arching Back During Bench Press

In reference to the argument of arching causing injury there are a few misconceptions that follow this logic. However this stress is not inherently deleterious and is well managed by making sure arched bench pressing does not occur at a higher weekly volume and. Is arching your lower back in the bench press an unsafe practice.

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Improve your arch by strengthening your mid back and performing specific drills to increase mobility.

Arching back during bench press. Alan thrall 242 018. Deadlift mobility working through back tweaks duration. If you re squatting deadlifting lunging and rowing with proper technique while performing dedicated core exercises. Go to a powerlifting meet and you ll never see a competitor benching with their back flat on the bench there are 3 main reasons why this is the case.

The bench press arch is a safe technique if your shoulders and pelvis are anchored into the bench press properly and your position doesn t change while lifting the weight. Keep in mind this for those without pre existing back. 1 arching your lower back to an extreme can in fact produce some stress on the sacroiliac joint. Before you start hammering out heavier bench presses arched back or otherwise syatt advises caution.

A strong safe bench press requires core stabilization but because you re lying on your back it doesn t foster the necessary stability in your abdominal back and hip muscles. Granted the spine isn t loaded in the traditional sense during a bench press as it is during a squat but there s still a lot of weight coming down and assuming the legs are also driving up some of these forces will meet in the spine. I had a personal trainer tell me once to try keep the back on the bench contract my abs as i lift. Arching in the bench press.

Bench press arch and injury. It s just one exercise that makes up a small percentage of a well balanced exercise program. Mike s oct 29 12 at 23 31 mikes. Arching the back decreases the range of motion thereby making the exercise easier and allowing a lifter.

The bench press arch back. Just because you should arch your back during the bench press doesn t mean you should arch your back during every other exercise. In this video i explain the importance of arching during the bench press. To keep your shoulders safe during the bench press you must keep the ball in the socket arching your back helps draw the ball deeper into the socket and allows you to use your upper back.

Arching your back is the correct way to bench press as long as your butt and shoulders are on the seat and your feet flat on the ground.