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Random health and exercise thoughts - Page 3296

post #49426 of 57265

Regarding da arch, I find this bench tutorial by Candito is worth a watch. Speaking of da arch, I have a very high bench or I'm too short for my bench to plant my feet on the ground hence my arch sucks. Buying this lower bench so I can bench correctly. http://www.amazon.com/gp/product/B006JJM38S/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

 

The manual says it could take 600 lbs. of load.

 

post #49427 of 57265

Yeah, my shoulder bothers me a lot less after BB bench if I arch. I'm going to keep doing it now that I've been taught.

post #49428 of 57265
Looks like I'm accepted at NYU Stern. Still applying to Columbia. Rejected everywhere else. Apparently I'm NYC bound.

Bench went up 10 lbs in a week. Finally seeing progress. icon_gu_b_slayer[1].gif
post #49429 of 57265
Quote:
Originally Posted by conceptionist View Post
 

 

You ROM looks very big. You want to minimize the range of motion as much as possible.

 

First and foremost, pinch your shoulders back and down. That will take of several inches of the movement.

Then, work on increasing your arch. Here's a step by step setup guide:

 

 

If you don't already take a full width grip, slowly widen your grip until you do so. That also shortens the ROM.

 

Lastly, you want to have the bar touch lower on your chest, towards the upper abs, where you arch is at its highest point. This will also force you to tuck your elbows more and get more tricep involvement.

 

I have to question this advice for anyone who isn't a powerlifter. The purpose of having a huge back arch is purely to put up higher numbers by shortening the ROM of the lift so that you don't have to bring the bar down as low, right? So if you're not just trying to put up numbers and just want to get stronger, you'll want the larger range of motion, I'd think.

post #49430 of 57265
Quote:
Originally Posted by barrelntrigger View Post

Regarding da arch, I find this bench tutorial by Candito is worth a watch. Speaking of da arch, I have a very high bench or I'm too short for my bench to plant my feet on the ground hence my arch sucks. Buying this lower bench so I can bench correctly. http://www.amazon.com/gp/product/B006JJM38S/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

The manual says it could take 600 lbs. of load.



instead of buying a new bench why didn't you put some plates on the floor?



Arching a little does make getting your shoulders down easier.
post #49431 of 57265
Quote:
Originally Posted by KingJulien View Post
 

 

I have to question this advice for anyone who isn't a powerlifter. The purpose of having a huge back arch is purely to put up higher numbers by shortening the ROM of the lift so that you don't have to bring the bar down as low, right? So if you're not just trying to put up numbers and just want to get stronger, you'll want the larger range of motion, I'd think.

 

Well, yes.

My post was in response to jabster who is a competing powerlifter.

 

There no need to have a huge arch for anyone who is not a powerlifter.

 

A small arch will however put pressure on the traps/rear deltoid area so they are kept in place during the movement. No matter what your goal is, you want to have a stable phase to press from (unless the lift is some form of variation of the bench press that includes instability).

post #49432 of 57265
I don't use anything near as much of an arch as powerlifters but a reasonable arch helps keep my shoulders happy and actually helps to have a solid platform from which to push.

The other minor benefit is that it increases your chances of consistency in hitting the same setup each time, which helps in terms of linear gains.
post #49433 of 57265
Quote:
Originally Posted by barrelntrigger View Post
 

Regarding da arch, I find this bench tutorial by Candito is worth a watch. Speaking of da arch, I have a very high bench or I'm too short for my bench to plant my feet on the ground hence my arch sucks. Buying this lower bench so I can bench correctly. http://www.amazon.com/gp/product/B006JJM38S/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=ATVPDKIKX0DER

 

 

Personally, I find that a higher bench helps me keep a higher arch, since it allows me to put my feet further back (closer to the bar) and makes for a flatter angle between the torso and the femurs.

post #49434 of 57265
Quote:
Originally Posted by hendrix View Post

I don't use anything near as much of an arch as powerlifters but a reasonable arch helps keep my shoulders happy and actually helps to have a solid platform from which to push.

The other minor benefit is that it increases your chances of consistency in hitting the same setup each time, which helps in terms of linear gains.

 

Yup. Bench went up 20 lbs with nothing more than this. The weight feels so much more stable now as well. Chest still gets a big whallop. Pretty sure being able to bench more evens out the lower ROM in terms of activation.

 

When I want to blast my pecs, I do DB bench. 

post #49435 of 57265
Quote:
Originally Posted by fuji View Post


instead of buying a new bench why didn't you put some plates on the floor?



Arching a little does make getting your shoulders down easier.


You don't understand, bro. The height of my current bench is all the way to the middle of my thigh. By putting plates on the floor, doesn't that raises the height even more? 

post #49436 of 57265
Quote:
Originally Posted by conceptionist View Post
 

 

Personally, I find that a higher bench helps me keep a higher arch, since it allows me to put my feet further back (closer to the bar) and makes for a flatter angle between the torso and the femurs.


Well, my bench is so high that when I use a natural arch, the ball of my feet barely touches the floor therefore, my leg drive is almost next to none even when I try to tuck them in further. :fu: 

post #49437 of 57265
Quote:
Originally Posted by barrelntrigger View Post

You don't understand, bro. The height of my current bench is all the way to the middle of my thigh. By putting plates on the floor, doesn't that raises the height even more? 


Put plates on the floor and then put your feet on the plates.
post #49438 of 57265
Quote:
Originally Posted by fuji View Post


Put plates on the floor and then put your feet on the plates.


OH! Make sense! I'll try that!

post #49439 of 57265

Lmao.

post #49440 of 57265
my dumb dyel highbar squat. dunno, use to suck at it beltless. 265 x 5.
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