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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. fuji

    fuji Senior member

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    SBD heavy 1m wrist wraps are ridiculous, makes my titan THPs feel like nothing.
     
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  2. conceptionist

    conceptionist Senior member

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    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:

    [​IMG]

    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.
     
  3. Coldsnap

    Coldsnap Senior member

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    maybe ill film my dumb highbar squat today.

    No doubt big arch in bench helps leverage more weight, but I wouldn't advise for the general public or people lifting just to get jocked. Most people can't get into that much back extension then get their hips back to neutral after.
     
    Last edited: Dec 22, 2014
    1 person likes this.
  4. Lagrangian

    Lagrangian Senior member

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    basically this.

    the dumbass stand is just in the way so I for one can't see with my myopic eyes whether there's too much flexion. sometimes the lumbar tucks under a bit even with professional lifters. skeen is right in that if you start to buckle the solution to that is staying more upright. that ofc requires nice mobility from the ankles.. for some it helps to open up the stance a bit, maybe point toes outwards A BIT.

    a bit as in not that donald duck type of stance.
     
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  5. Cool The Kid

    Cool The Kid Senior member

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    I think that bit of arch is excessive. But even for Bro McBiceps theres value in retracting the shoulder blades, which is much easier to do with a tight + arched back. You also get to move more weight without legit cutting ROM which is good for hypertrophy
     
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  6. barrelntrigger

    barrelntrigger Senior member

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  7. ridethecliche

    ridethecliche Senior member

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    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.
     
  8. Khayembii Communique

    Khayembii Communique Senior member

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    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. :slayer:
     
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  9. KingJulien

    KingJulien Senior member

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    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.
     
  10. fuji

    fuji Senior member

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    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.
     
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  11. conceptionist

    conceptionist Senior member

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    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).
     
  12. hendrix

    hendrix Senior member

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    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.
     
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  13. conceptionist

    conceptionist Senior member

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    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.
     
  14. ridethecliche

    ridethecliche Senior member

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    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.
     
  15. barrelntrigger

    barrelntrigger Senior member

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    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?
     
  16. barrelntrigger

    barrelntrigger Senior member

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    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. [​IMG]
     
    Last edited: Dec 22, 2014
  17. fuji

    fuji Senior member

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

    barrelntrigger Senior member

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    OH! Make sense! I'll try that!
     
  19. ridethecliche

    ridethecliche Senior member

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  20. Coldsnap

    Coldsnap Senior member

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    my dumb dyel highbar squat. dunno, use to suck at it beltless. 265 x 5.

    [VIDEO][/VIDEO]
     

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