another benching question

18inchGun · 04-21-2005, 05:53 PM

what are the benefits of using an arch as opposed to going straight up and down, i have been trying to use the arch lately and it is 100x harder in my opinion, however, i get really sore, can anyone give me some insight, thanks

skywalker · 04-21-2005, 08:31 PM

What do you mean by "arch"?

If you're referring to an incline press as opposed to a flat-bench press, the area of the pectorals that is being targeted varies from one exercise to the other. If you're referring to a dumbell fly as opposed to a dumbbell press, the stress being administered to the pectorals is different in both cases. The fly takes the triceps and shoulders out of the picture and forces you to put all your stock in the mighty pecs, whereas the press is a coumpound movement requiring total upper body commitment.

My opinion: Hit it with everything, bomb those pecs to oblivion.

I hope this helps.

Train hard and train smart.

Peace

18inchGun · 04-21-2005, 09:43 PM

no i mean when doing flat bench some people go down to a little below the nipple and end it at eye level which is like an arch, its not going straight up and straight down

Gumby51cm · 04-21-2005, 10:37 PM

o shit dude, i seriously just read about this in chris aceto's book. when benching with an arch it takes the shoulders out of the movement more and also makes you flex your chest a little bit harder.

skywalker · 04-22-2005, 09:50 AM

Are your elbows tucked in during the movement?

Like this?

fallen · 04-22-2005, 10:41 AM

With an arxh is the way i was taught to do it been in high school, so that is the way i always thought you were supose to. I do notice that my sholder never hurt after a tough workout, but my partners do and he goes straight up and down.

bombdigity510 · 07-27-2005, 11:32 PM

the arch helps take the shoulders out of the movement so u totally use the chest and only the chest....if ur back it flat then ur front deltoids come into to play rather than the chest

Q80_MuscleHed · 07-28-2005, 05:20 AM

hey guys .. do u mean the arch when u end up the rep ?

Brades_86 · 07-28-2005, 05:34 AM

The 'J' stroke is how you teach a beginner to bench press, it is used as a model for good form and consistency in repetitons. It is a style that provides stength throughout the movement (for people who are not use to doing it it will seem weaker because they have their neural pathways already programed to perform the lift a certain way). Using the 'J' stroke does NOT take the anterior deltoid out of the movement, it is not possible to do so on a bench press.

Q80_MuscleHed · 07-28-2005, 05:53 AM

Quote:

Originally Posted by Brades_86

The 'J' stroke is how you teach a beginner to bench press, it is used as a model for good form and consistency in repetitons. It is a style that provides stength throughout the movement (for people who are not use to doing it it will seem weaker because they have their neural pathways already programed to perform the lift a certain way). Using the 'J' stroke does NOT take the anterior deltoid out of the movement, it is not possible to do so on a bench press.

i understood the point .. i don't think the anterior delt will be out of the movement .. cuz The anterior deltoid is involved in shoulder abducted when the shoulder is externally rotated. The anterior deltoid is weak in strict transverse flexion but assists the pectoralis major during shoulder transverse flexion / shoulder flexion (elbow slightly inferior to shoulders).

pauly41 · 07-28-2005, 10:18 AM

interesting discussion...i didn't even know you could do it differently...might give the arch thing a try on days my shoulders hurt

The Shocker · 07-29-2005, 01:43 PM

I have always felt that benching with an arch felt easier. If your shoulders hurt on bench days it could be a rotator cuff. I pulled mine many times in my right shoulder. I like to go straight up from nipples.

pauly41 · 07-29-2005, 02:41 PM

I think you're definitely right abou the rotator cuff thing...pulled mine bad doing parallel bar dips once and have had on/off troubles since....I will just have to adjust my form and warm up the shoulders really well.
thanks

18inchGun · 07-29-2005, 05:48 PM

Quote:

Originally Posted by The Shocker

I have always felt that benching with an arch felt easier. If your shoulders hurt on bench days it could be a rotator cuff. I pulled mine many times in my right shoulder. I like to go straight up from nipples.

yea, i think im gonna go back to the arch, i hurt my shoulder pretty bad on bench. where in az u live shocker?