Should your back be arched when bench pressing?

1. It’s the Safest Position for Your Shoulders. 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 muscles to pull your shoulder blades down and back into a stable position.

What is the proper form for a bench press?

Place your hands on the bar above you with your fingers on the rough grip area, then grasp the bar. Squeeze your scapulas, or shoulder blades, together for proper form and targeting. When you’re ready to lift off the weight to perform a bench press, lift and then extend your arms out straight.

Does your back help with bench press?

Having a strong back is critical to keeping your body tight and stable during the Bench Press. A strong upper back creates more tension, giving you a more solid and stable base. It also helps you perform the Bench properly. Begin incorporating back exercises into your training program to balance out your strength.

Why is arching allowed in bench press?

Here are a few other reasons why people arch during the bench press. It allows the lifter to squeeze the shoulder blades together, which better sets the shoulders in place. Arching while bench-pressing shortens the distance the bar needs to travel, if only by a little, making it easier to move more weight.

Should you arched your back when you bench press?

Arching your back while bench pressing is called a muscle substitution pattern, and that’s exactly what it sounds like it is: Some chest muscle fiber gets substituted out by leg and lower back muscles when the bench press is performed with an arched back. When you bench press, do you want to build your chest/arms, or lower back and legs?

How do you set up for a bench press?

When I explain how to set up for a bench press I tell people to stick your chest out as far as you can by arching your upper back. And retract your scapula by pulling your shoulder blades back together behind you. This is the way you should be positioned when laying down on the bench.

Is arching on a bench press considered cheating?

There’s always a risk of injury, but in regards to arching specifically, this is often due to improper form (excessive arch & mobility issues) and preexisting back problems, not simply arching itself. Whether an arch is considered “cheating” is completely dependent on who’s viewing the bench press.

What is over-arching and bouncing on the bench press?

This is often referenced as maintaining the five points of contact defined as the head, butt, hands, feet, and shoulders. Disqualification on the bench press can be caused by multiple reasons, but a few standards that may be linked to over-arching and bouncing are listed below, according to the USAPL’s Lifter’s Handbook.