Is it bad that I lift my back up a little bit when I bench?

[ThirstForBLOOD]

If I lift my back up when benching, I can lift a hell of a lot more weight. However, I've read that this puts strain on the spinal cord? Well, I've been doing this for awhile and my back feels fine. I also wear a belt around my lower back as tight as I can every time I bench.

[Junglebird]

I think proper technique is to keep your back flat, but if you arch it im not sure it is bad or not. It may use slightly different muscles when you arch tho, as opposed to keeping flat

[david_vaessen]

just as long as you keep both feet planted firmly on the floor. when I arch my back I get the urge to lift my feet so I don't do it. It's very dangerous to do that because you go off balance.

[MoneyShot7]

like this

 

http://www.youtube.com/watch?v=lBNeeeTId1M&feature=channel

[joshdfs]

The key to any bench is to keep the back flat. Arching is bad for the upper back and your shoulders.

 

Do your benches from all 3 positions, flat, inclined and declined to get the full range workout, but keep your back flat.

[BHSwrestler]

You will get stronger if you keep your back flat.

[l1fel1ke]

It really depends on which part of your back your talking about.

 

If you're talking about your lower back (lumbar spine) then it's fine, as there is a natural curvature there anyways. If it your upper back then lower the weight and flatten it.

 

The only time you need to curve here (upper) is if your training specifically for a powerlifting competition, as it lessens the distance between lockout and touching your chest with the bar. But for general lifting, you'll develop much better usable strength doing the other way.

 

Also remember the other tips for safe heavy benching: feet directly below knees, eye's up, pull your shoulder blades together before you unrack the bar (not many ppl know about this 1), dont breathe out until you've locked out (unless you have 2), and don't lift your feet as somebody above me said already.

 

Oh, and push your head into the bench during the concentric (upward) portion of the lift.

 

Enjoy

[wimpygimpet]

Keep your back flat on the bench, keep your feet flat on the ground, Bring weight all the way down to your chest, and explode upward.

[JHenry]

doing that meens your not getting the full workout where you want it

[HIMBOB]

Oh' date=' and push your head into the bench during the concentric (upward) portion of the lift.[/quote']

 

I have never heard that before, have been told don't lift your head but I would think putting downward pressure from your neck would be pretty bad for your neck. I am not saying I know you are wrong but I don't agree with this so am just wondering where you got it from.

[noobbomb]

I have never heard that before' date=' have been told don't lift your head but I would think putting downward pressure from your neck would be pretty bad for your neck. I am not saying I know you are wrong but I don't agree with this so am just wondering where you got it from.[/quote']

 

actually to be more mechanically correct and to bench more you should stick your chest out, which means you pull your scapula together

 

This will bring your back up from the bench to an extent, you want to keep your feet planted though.

 

Some people put their feet on the bench and you can bench more, Ray Lewis does this

 

 

 

but, yes, you should raise your back off the bench

[KungFuMaster]

Yes, do not lift your back. It is bad technique. In fact, you should try dumb-bells.

[noobbomb]

Yes' date=' do not lift your back. It is bad technique. In fact, you should try dumb-bells.[/quote']

 

you dont know what ur talkin bout

 

u dont seem like a weightlifter.....

 

do i need to find you some articles?

[noobbomb]

http://stronger-bench-press.com/benchpresstechniques.html

 

"For instance, many lifters believe that the best way to bench press is to keep the back completely flat against the bench. However, when you do this you are doing yourself a great disservice. You will actually be training your chest more efficiently if you pull your shoulder blades inward while you perform the bench press. Using this bench press technique will pop your pecs out and target them better. When you keep the upper back perfectly flat you're going to working your front deltoids and possibly your triceps more than you need to. You should also keep a natural arch in your lower back when benching and never raise your behind off of the bench."

[adambomber]

wow i think noobbomb pwned this thread

[UFCGOD1]

noobbomb posts just like adambomber lol

[adambomber]

noobbomb posts just like adambomber lol

 

lol

[KungFuMaster]

you dont know what ur talkin bout

 

u dont seem like a weightlifter.....

 

do i need to find you some articles?

I used to lift when I was in the service. I learned a lot from guys who have been doing it for decades.

[adambomber]

I used to lift when I was in the service. I learned a lot from guys who have been doing it for decades.

 

read what noobbomb posted from an article

 

i also have read many many bodybuilding magazine articles and all the pro trainers say the same thing

 

but i guess ufc forum members know more

[KungFuMaster]

read what noobbomb posted from an article

 

i also have read many many bodybuilding magazine articles and all the pro trainers say the same thing

 

but i guess ufc forum members know more

I am not going to read it. Why don't you tell me a few pointers then?

 

Here's what i have learned:

1. Do not max out

2. Lift ligter weights and more repitition

3. Focus on complimentary muscle groups like backs and biceps in one work out

4. Let your body rest. Do not ever work on the same mucle groups two days in a row

5. Take supplements an hour before work out...

6. Free weights are not always the best....you could end up injuring yourself. However, free weights work your body the most.

[KingVic85]

I heard its ok to do it if you need that extra boost to get a last rep up, but to do it all the time is cheating, and your results wont be as good

[adambomber]

I heard its ok to do it if you need that extra boost to get a last rep up' date=' but to do it all the time is cheating, and your results wont be as good[/quote']

 

well i heard, that it actually activates the chest muscles more fully as opposed to overworking the shoulders

[KingVic85]

well i heard' date=' that it actually activates the chest muscles more fully as opposed to overworking the shoulders[/quote']

 

"Keep your butt on the bench at all times while bench pressing. Raising your body to decrease the distance you have to push the weight up won't actually make you any stronger, and you may injure yourself doing so."

 

http://weighttrainingadvice.com/bench.html

[adambomber]

"Keep your butt on the bench at all times while bench pressing. Raising your body to decrease the distance you have to push the weight up won't actually make you any stronger' date=' and you may injure yourself doing so."

 

http://weighttrainingadvice.com/bench.html[/quote']

 

thats different, i never said lift your butt off the bench

 

theres a difference between drawing your scapula in and raising your whole body off the bench

 

your butt is on the bench your shoulders are on the bench, your back is arched

 

If you read studies you would know that decline bench presses work the pecs more

 

there is a reason, the decline actually forces your scapula together/ chest out

 

i have spent a few years in my life obsessed with proper weightlifting technique

 

so dont try to come at me with half assed opinions

[KingVic85]

thats different' date=' [b']i never said lift your butt off the bench

[/b]

theres a difference between drawing your scapula in and raising your whole body off the bench

 

your butt is on the bench your shoulders are on the bench, your back is arched

 

If you read studies you would know that decline bench presses work the pecs more

 

there is a reason, the decline actually forces your scapula together/ chest out

 

i have spent a few years in my life obsessed with proper weightlifting technique

 

so dont try to come at me with half assed opinions

 

I was talking about lifting your butt of the bench, nothing else, my bad for not clarifying

[adambomber]

http://www.crossfitinvictus.com/blog/tag/coaching-cues/

 

Arching your back

"When you’re getting set up for the bench, putting a little arch in your low back may also add a few pounds to your effort. You don’t need anything excessive (though having the spine of a 14-year old girl might put you in excessive range of motion), but just a little bit of arch will help. This places your pecs at a more mechanically advantageous position, the lower fibers in particular."

 

 

 

 

 

[adambomber]

http://musclesurf.com/benchpress.html

 

"Be sure to tuck your shoulder blades underneath your body. Focus on pulling them inward so they touch, then downward as if toward your hips. This should force your chest outward and upward. This is precisely what you want and what will enable you to optimally train your pecs, not your front delts. This should also give you the desired natural arch to your lower back. An added benefit to this part of the technique is that it will also stabilize your rotator cuff more, allowing only one end (the insertion) to move, and the other end (the origin) to remain stable."

[adambomber]

just look up proper benching technique

 

they will all say to arch your back slightly as in the pics i posted

 

they all also say this maximizes chest involvement

 

i am right on this one bros

[adambomber]

another thread pwned by AB

 

/thread