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arching your back during bench...

mike666 Posts: 23 Joined: 2003/09/03	2003/11/24, 01:27 PM ok, im 18 and last year I lived in Japan. While i was there i weight trained with the one of the bench pressing champions of Japan. Now, it striked me as odd at first, but he recommended arching your back while you bench press. Now, your butt still remains on the the bench, but your lower to your shoulder blades is arched. I found it weird at first, but after some practice it was amazing. It felt like it was isolating my chest. When I do bench press with my back flat on the bench i feel it more in my shoulders than i do in my chest. At any rate, when I started out training there I couls hardly bench 135, by the 11 month mark I was benching 225. The strength gain was incredible and I never felt any soreness in my back at all. When I came home and did that here everyone in the gym went crazy and said I was really gonna mess up my back if I did it like that.... So i just wanted to know your opinions on it.
Jdelts Posts: 1,218 Joined: 2003/10/19	2003/11/27, 04:45 PM As long as your ass stays on the bench. Not to good for strict form but a good tip. I trained and competed for a few years and arching your lower back is good but try staying flat on the bench during your lighter weight sets. Good luck! -------------- SHUT UP AND GROW!!!
agamble Posts: 1,029 Joined: 2003/09/22	2003/11/27, 10:01 PM Wouldn't that put more emphasis on your lower chest, much like doing dips or decline presses? I find that I can lift more from the decline as opposed to the flat position. Just wondering.
Jdelts Posts: 1,218 Joined: 2003/10/19	2003/11/28, 07:51 PM Good question...as long as your butt is down, the decline is not that drastic to the point where it would be like doing decline bench. It is slight and I would only suggest it when going heavy. ============ Quoting from agamble: Wouldn't that put more emphasis on your lower chest, much like doing dips or decline presses? I find that I can lift more from the decline as opposed to the flat position. Just wondering. ============= -------------- OPINIONS ARE LIKE ASSHOLES, EVERYONES GOT ONE. NOW, SHUT-UP AND GROW!!!
mike666 Posts: 23 Joined: 2003/09/03	2003/12/02, 11:50 AM thanks guys
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/02, 04:42 PM A lot of powerlifters have advocated working the back muscles as part of increasing bench weight. It's also a matter of correct technique as well as strength. -------------- **_Robert_** Pain is temporary; glory is forever!
Firehawk734 Posts: 295 Joined: 2002/07/31	2003/12/02, 09:34 PM i believe what that Japanese teacher, and what Jdelts are saying, is what is known as "cheating". But its smart cheating. Its not like you are throwing your body way out of position to get more weight up, but you are slightly out of perfect form to get that extra force behind the barbell. This can be very productive for muscle gain, but used sparingly. Smart cheating is cool if you know what you are doing and you should be very careful anytime you do something like that. You put yourself at risk for injury.